Monday 09/12/16

Behemoth CrossFit – Group Class

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Warm-up

1x (with a PVC):

Jump to land x 5

Behind the neck jerk x 5

Front rack jerk x 5

1x (w/ barbell OR PVC):

Behind the neck jerk x 5

Front squat + jerk x 5

Primary

Clean + front squat + jerk (12 minutes of work)

12 minutes to work on the barbell complex of:

Clean + front squat + split jerk
*Notes: Think about performing a set every 90 seconds. Start light and build throughout the 8 sets. Top end starting loads 135/95. Build throughout if advanced and mechanics allow for. Technique are priority here over loading. Work and feel your positions!

Secondary

Metcon (AMRAP – Reps)

4 sets:

:20 ab wheel roll-outs

:10 rest

:20 ME goblet squats

:10 rest

:20 burpees

:40 rest
*Notes: Score will be TOTAL reps. Just like most of our interval work. Set a good # on each round and try to attain that each time. Goal would be to work the entirety of the time programmed to work and experience as little drop-off as possible.

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