Monday 08/29/16

Behemoth CrossFit – Group Class

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Primary

Power clean + squat clean (12 minutes of work)

Work for 12 minutes on the barbell skill of:

Power clean + squat clean

*Notes: the + signifies no more than 10 seconds rest in between positions

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 clean

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

Immediately into…

Secondary

Metcon (AMRAP – Reps)

3 sets:

:20 ME hang power cleans

:20 ME front squats

:20 ME front rack hold

:60 rest
*Notes: for this workout use the first load that was put onto your barbell from above. The goal is to work as much or the entirety of the :60, then rest :60 afterwards. Score is total reps

Accessory Work

Metcon (No Measure)

2 sets:

-Natural GHR x 6-8

-False grip ring rows x 6-8

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