Monday 10/16/17

Behemoth CrossFit – Group Class

Primary

Metcon (3 Rounds for time)

Barbells For Boobs 2017 October Rewards Challenge #3:

Every 5 minutes for 15 minutes:

First 5 minutes:

750/500m (if you’re starting here) OR 500m row

8 burpee pull-ups

Rest the remaining time

Second 5 minutes:

40/30 (if you’re starting here) OR 30/20 AB calories

8 sandbag cleans

Rest the remaining time

Third 5 minutes:

600m/400m (if you’re starting here) OR 400m run

8 DB man makers

Rest the remaining portion
*Notes: The row, bike and run portion should take no more than about 3 minutes of work. Accomplish the work as quick as possible so that you can rest the remaining portion of the workout until the next component. The significance of the “8” is that 1/8 women are diagnosed with breast cancer in their life time!

Burpee pull-ups:

L1: burpee + jumping pull-up

L2: burpee + kipping pull-up

L3: burpee + C2B pull-up

Sandbag cleans: this should be a tough clean

L1: 60-80

L2: 80-100

L3: 100-120+

DB man makers:

L1: 25>

L2: 35

L3: 50

Accessory Work

Single Arm KB Row (x 10/arm)

2 sets:

Single arm KB rows x 10/arm

Elbow plank x 60 seconds

*Notes: make these as difficult as desired but just get the work done

Single arm KB rows: the foundation of this movement is a good hinged position. Try and get into as deep of a hinge position as possible and drive your elbow back with authority

Elbow plank:

L1: unloaded

L2: loaded with plate(s)

weighted plank (x 60 seconds)

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