Monday 10/26/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

1 set (10:00 max):

A. TGU x 2/arm + 3 second isometric pause at each position

1 set:

B. Partner assisted hamstring curls (focusing on eccentric) x 6-8

C. Partner assisted back extension (isometric hold) x 10 seconds

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

Squat Clean (1 rep every minute for 12 minutes)

A. 5:00 to build to first working load

B. 1 rep every minute for 12 minutes

Push-up (1 set max effort @ 00X0)

TEST:

Max push-ups @ 00X0

Options are:

1. Rack system 10

2. Rack system 5

3. Ground

*No pause at any position. Re-test where you originally tested from

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