Monday 10/24/16

Behemoth CrossFit – Group Class

View Public Whiteboard

Warm-up

Dynamic lengths

Primary

A: Front Rack Lunge (x 12-14)

Cycle through the strength components for 20 minutes:

A. Front rack lunges (axel bar) x 12-14 steps

Rest 30-45 seconds

B. Farmer’s Carry x 60m

Rest 30-45 seconds

C. Hollow rocks x ME (in 45 seconds)

Rest 30-45 seconds

*Notes:

Front rack lunges – start with just the bar or a light load then work your way up from there. You can do 60 feet length or you can do stationary in place lunges

Farmer’s Carry – as heavy as the desired length and ability will allow. Bay door to red line and back, brief drop and turn around at the red line will be allowed.

Hollow rocks – set a # that you attained for your first set and accomplish that each time

B: Farmer’s Carry (x 60m)

C.: Hollow rocks (ME x 45 seconds)

Secondary

Metcon (AMRAP – Rounds and Reps)

A. EMOM in 7:

8 hang power cleans (95/65)

6 push press (95/65)

4 burpees over the bar

B. EMOM in 7:

6 hang power cleans (95/65)

4 push press (95/65)

2 burpees over the bar
*Notes: Rounds shouldn’t take longer than 30-40 seconds, if you run over that drop down to option B or turn it into an AMRAP. Weight should be light enough for unbroken reps and movements.

Level 2: axel bar 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *