Monday 10/05/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

2 sets (10:00 max):

A. Partner assisted hamstring curls x 6-10

B. Partner assisted back extensions x 10

Level 2: add load

1 set:

C. Goblet squat hold x :60 (holding horns of bells)

Below the knee clean (1 rep every minute for 12:00)

A. 5:00 to build to first working load

B. Every minute for 12:00

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

Accessory Work

4 sets:

20 seconds of pushups

10 seconds rest

20 seconds of pushups

10 seconds rest

Tested @ level 10: Drop down to level 8

Tested @ level 5: Drop down to level 3

Tested on the ground (less than 15): Push-ups from ground

Tested on the ground (more than 15): Perfect push-ups (each hand along with feet on 45 bumpers, chest to below palms)

*Goal is to get as many reps above your test # as possible.

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