Monday 10/31/16

Behemoth CrossFit – Group Class

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Primary

A: Back Squat (x 5 @ 32X3)

3 sets: (20 minutes of work)

A. Back squats x 5 @ 32X3

B. TOUGH DB snatch x 3-5/arm + 60 foot waiter’s walk

*Notes: 3 seconds down, 2 seconds pause in the bottom, explode to the top, 3 seconds reset at the top. Use the warm-up progression of 5/4/3/2/1 to get to your working load for the workout. Working sets should be in the range of 7-9/10 difficulty scale in order to get maximal benefits from workout. The pause is used to enhanced time under tension and improve body awareness in your movement quality. Work as heavy as quality mechanics will allow. Once at your first working set of back squats, you can then begin your DB snatch and waiter’s walk

B: DB Snatch (X 3-5/ARM)

Dumbbell snatch

Secondary

Metcon (Time)

31 reps of 10 minutes, whichever comes first:

DB man makers (30/20)
*Notes: everytime you stop to rest, you must complete a 60m shuttle run hugging a med ball first before beginning again. The dumbells used should be light enough to reach 31 reps. If you reach 31 reps before the 10 minutes is up, your workout is over.

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