Monday 09/19/16

Behemoth CrossFit – Group Class

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Primary

A: Back Squat (2 x 5)

2 sets:

A. Back squat + pause x 5

B. Strict press + pause x 5

*Notes: 1 full second pause at the bottom of each movement. 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. Understand that with an added pause, weights will differ. The pause is used to enhanced time under tension and improved body awareness in your squatting ability

B: Shoulder Press (2 x 5)

Secondary

Metcon (No Measure)

2-3 sets (for quality):

DB lunges x 60 feet

Rest :45

Ring rows x 8-10 + ME hold at the top of final rep

Rest :45

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