Monday 08/24/15

Behemoth CrossFit – Group Class

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Turkish Get Up (2 sets of 2/arm)

Athletes can start challenging or build as they go through, just two sets for today.

1. Roll to the elbow

2. Extend onto the palm

3. Bridge the hips (HIGH)

4. Slide the knee through (under the hips)

5. Bottom of the lunge

6. Stand

High-Hang Clean (1 rep every :60-:75)

A. 5:00 to build to first working load

B. Every :60-:75 (10:00 of total work)

Clean deadlift + squat clean (from power position)

Each rep should be dropped from the top. Folks should be pretty comfortable with this position by now. Know where you ended the previous week and go by feel or for advanced, build off the previous week.

Metcon (No Measure)

3 sets:

A. Famers hold AHAP x :60

B. Chin above bar hold (supinated) x max time (no more than :60)

C. Push-up plank hold (in full shoulder protraction) x max time (no more than :60)

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