Monday 11/20/17

Behemoth CrossFit, BirthFit Houston – Group Class

Primary

Front Squat (x 3-5)

Cycle through the strength components for 20 minutes:

A. Front squats x 3-5

Once at a 5-7/10 scale, add in the following:

B. Power clean + S2OH x 3-5 touch and go reps

*Notes: Start light and build your way through the time allotted. Goal is to build to a challenging 3-5 reps of the front squat in 20 minutes. Rest as needed in between movements and sets to increase difficulty of movements/loading for the next set

Front squats: There is no pause at the bottom of this movement, however if you feel it beneficial to enhance your movement quality, do so!

L1: Goblet squat/counterbalanced squat

Power clean + S2OH: Build to workout weight (or slightly past if desired) throughout the 20 minutes.

Secondary

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
*Notes: This is a quick workout. Hard 5 minute cap on this one. Weight should feel no heavier than about a 2-3/10 scale and should be able to be moved for multiple reps but towards the later end of the 30 reps may be approached as quick and aggressive singles WITH quality movement.

Power clean:

L1: Muscle clean

S2OH:

L1: Shoulder press

L2: Push press

L3: Push jerk

Accessory Work

Optional accessory work:

:20 work/:10 rest, x 8 sets

Push-ups

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