Monday 07/24/17

Behemoth CrossFit – Group Class

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Primary

Metcon (Weight)

5 sets:

DB deadlifts x 3

DB hang power cleans x 6

DB push press x 9

DB lunges x 12

Rest 60 seconds
*Notes: This complex shouldn’t take you longer than about 60 seconds to accomplish. Choose DBs that will allow for unbroken sets! You CAN build throughout these sets, but start at a good working weight, do not choose the path of least resistance! It will be tough to really “gauge” what this weight should feel like, however, make a good guesstimate and gauge based off that first set.

Level 1: 25/15

Level 2: 30-35/20

Level 3: 40-45/25-30

Secondary

Metcon (No Measure)

2 sets for QUALITY:

60 seconds ME tuck-ups

60 seconds ME jumping rope

60 seconds ME DB farmer’s hold

60 seconds rest
*Notes: this is for quality reps. If at any time during the 60 seconds you feel mechanical breakdown or muscular fatigue, simply rest until you have recovered enough to maintain movement integrity. Sloppy reps aren’t cool!

Jumping rope: there is some freedom here to do as you please HOWEVER it is recommended you choose an option you can try to move consistently with for the entirety of the 60 seconds.

Level 1: Single unders

Level 2: Double under practice

Level 3: Single unders/double unders

DB farmer’s hold: Use the same DBs as the workout above

Level 1: Farmer’s hold

Level 2: Hold the heads of the DBs

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