Monday 08/15/16

Behemoth CrossFit – Group Class

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Primary

A: Front Squat (5 x 2)

5 sets:

A. Front squats x 2

B. Single arm DB press x 4-5/side

*Notes: use the warm-up progression of 5/4/3/2/1 to get to your working load for the workout. Work as heavy as quality mechanics will allow. Working sets should be in the range of 7-9/10 difficulty scale in order to get maximal benefits from workout.

B: Single Arm Dumbell Press (5 x 4-5/side)

Secondary

Metcon (No Measure)

Grab a set of dumbells as heavy as you are able to utilize with solid mechanics and do:

5 sets:

3 Renegade rows

6 Ab wheel roll-outs
*Notes: You can choose to go as fast or slow as desired on this, but it shouldn’t really take you longer than about 5-10 minutes. Think of this as accessory work for the strength work we did today

Renegade rows:

Level 1: 3 push-ups + 3 ring rows

Level 2: Modified renegade row (lower perfectly then push-up from the knees)

Ab wheel roll-outs:

Level 1: ring fall outs

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