Monday 10/23/17

Behemoth CrossFit – Group Class

Primary

“Build” over the course of about 3-4 sets into your workout weight:

A. Power clean singles x 2-3

B. Front squats x 3-5

C. Push-ups x 5-6

*Notes: utilize this time to “build” into your workout weight. You should only need about 3-4 efforts to get into your workout weight.

Power clean: goal is about a 4/10 scale of difficulty, done in singles and around 5 reps

L1: 95/65

L2: 115/75

L3: 135/95

L4: 165/115

Front squat: goal is a 4/10 difficulty scale and around 10 reps

L1: Goblet squat (if front squat load isn’t conducive to use for squats)

L2: Barbell weight

Push-ups: Choose an option that will allow you consistent work to be done for 20 seconds

L1: Box assisted push-ups

L2: Ground

L3: Bar dips (Good option for those that can do BEYOND 10 consecutive reps from the ground)

Secondary

Metcon (3 Rounds for reps)

1 set:

Power clean singles x 20 seconds

Rest 40 seconds

Front squats x 20 seconds

Rest 40 seconds

Push-ups x 20 seconds

Rest 40 seconds

Immediately into…

EMOM for 12:

Minute 1: Power cleans x # from above

Minute 2: Front squats x # from above

Minute 3: Push-ups x # from above
*Notes: On the first set, do not work “fast” but work with a sense of urgency and with the intent to work the ENTIRE 20 seconds, achieving full ROM and quality reps. Following the final 40 seconds of rest, move into the EMOM and once you accomplish your baseline # of reps from the first set, rest the remaining portion of the minute. Try not to exceed 20-25 seconds of work on each minute, outside of maybe the final set. Log your lowest # of reps per movement

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