Monday 09/21/15

Behemoth CrossFit – Group Class

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(No Measure)

1 set (10:00 max):

A. TGU x 2/arm

B. Parnter assisted hamstring curls x 10

C. Partner assisted back extensions x 10

D. Goblet squat hold x :60 (holding horns of bells) – if needed

Below the knee clean (3 reps every 90-2:00 for 12:00)

A. 5:00 to build to first working load

B. Every 90 seconds to 2 minutes for 12:00 (6-8 sets total reps)

(3) Clean deadlift + below the knee squat clean (from right below the patella position)

Push-up (ME @ 00X0)

TESTING

*stick to the tempo, no poor reps, the coach will step in if needed. Three testing options:

1. Ground

2. Rig (height 5)

3. Rig (height 10)

Accessory Work

1 set (10:00 max):

A. TGU x 2/arm

B. Parnter assisted hamstring curls x 10

C. Partner assisted back extensions x 10

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