Monday 09/18/17

Behemoth CrossFit – Group Class

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Primary

Hang clean + clean (15 minutes of work)

Spend 15 minutes working on the barbell skill of:

Hang clean + clean + front squat

*Notes: Start very light and build intensity through the time frame. No more than 10 seconds rest in between positions. Spend 15 minutes working on this barbell skill getting in as many QUALITY repetitions as possible where loading isn’t as important as quality of mechanics are OR build over the course of the 15 minutes to a tough complex for the day, performing a set every 60-90 seconds.

L1: Hang muscle clean + 2 muscle cleans

L2: Hang power clean + 2 power cleans

L3: As prescribed

Secondary

Metcon (Time)

5 minute clock to complete:

L1:

5x

3 pull-ups

7 push-ups

12 air squats

OR

L2:

5x:

5 pull-ups

10 push-ups

15 air squats

Rest the remaining portion of the 5 minutes, then do it one more time for 2 total sets.
*Notes: Goal is to accomplish the work beneath the 5 minute clock, so choose the proper volume option that will allow you unbroken reps at your proper modification. If you are unsure, speak with a coach.

Pull-ups: choose the option you are most proficient with under intensity. Whichever option you choose, be prepared to perform a total of 30-50 reps with it

L1: assisted/jumping pull-up

L2: strict/kipping pull-up

Push-ups: choose the option you are most proficient with under intensity. Goal is “midline integrity” on ALL reps. Whichever option you choose, be prepared to perform a total of 70-100 reps with it

L1: Box assisted

L2: Plate assisted

L3: Ground

Accessory Work

Use 1 band for all of the following:

25 band pull-aparts

25 face pulls

25 banded rows (standing and wrapped around a vertical rig post)

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