****REMINDER**** Thursday Make Up Days Start This Week!
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Behemoth CrossFit – Group Class
A: Metcon (No Measure)
:20 Hang power cleans x ME
:20 S2OH x ME
:20 Lateral burpees x ME
*Notes: work as efficiently and as fast as possible for the 20 seconds, then actively rest the 40 seconds. Weight should feel like a 2-3/10 scale and should allow for the athlete to move the barbell with speed and efficiency along with quality mechanics. Take no more than 2 efforts to build into workout weight. Choose a progression and weight that will allow for around 8+ repetitions.
Hang power clean:
L1: Empty BB
S2OH: same as hang power clean
Lateral burpees: choose the option that will allow you 8+ reps and midline integrity
L1: Box elevated burpees (same as push-up progression)
L2: Walking burpees (no push-up)
Immediately at 12 minutes, move into…
B: Metcon (Time)
3x: (8 minute cap):
Highest # of BB hang cleans (from above)
Highest # of BB S2OH (from above)
Highest # of lateral burpees (from above)
*Notes: Score for today will be total time for part 2.
weighted plank (x 2 minutes accumulate)
Accumulate 2 minutes in the following:
-Supinated grip bar hang
*Notes: Break up however desired, but you get out what you put in. Make these as difficult as desirable or as difficult as your ability will allow