Monday 10/12/15

Behemoth CrossFit – Group Class

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(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)

Squat Clean (3 reps every 90 seconds for 12:00)

A. 5:00 to build to first working load

B. Every 90 seconds for 12:00, perform:

(3) squat cleans (from the ground)

A: Turkish Get Up (2 sets of 2/arm)

2 sets:

A. Med ball TGU x 2/arm

Level 2: Bottoms up KB

B: Weighted push-ups (2 sets of max reps @ 00X1)

B. Push-ups x max reps @ 00X1 (slight pause at lockout)

Tested @ level 10: Drop down to level 7-8

Tested @ level 5: Drop down to level 2-3

Tested on the ground: Weighted

0-10: 5 or 10lb

10-20: 10 or 15lb

20-30: 25lb

30+: 45lb

*Goal is 10+ reps at least, if you are less, decrease the weight. Goal would be = to or greater than max set # between the 2 sets

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