Monday 08/08/16

Behemoth CrossFit – Group Class

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Primary

Hang Snatch (12 minutes of skill work)

Work for 12 minutes on the barbell skill of:

Hang snatch

*Notes:

Level 1: spend 12 minutes working on this barbell skill getting in as many QUALITY repetitions as possible. Loading isn’t as important as quality of mechanics are. If overhead is troublesome, this can be a hang clean

Level 2: Build over the course of the 12 minutes to a tough single for the day

Secondary

Metcon (Time)

For time (10 minute cap):

10-1

Box jumps (24/20)

Push-ups
*Notes: start your workout with your box on one end of the rig. After completing the push-ups of each round, carry your box to the other end of the rig to continue your workout. Workout ends after 1 repetition of each and completing the carry

Accessory Work

Metcon (No Measure)

A. Hold a hollow hold for max time

Rest the time you held it for

B. Hold an arch hold for that exact time
*Notes:

Hollow hold:

Level 1: bent-knee

Level 2: hollow

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