Monday 11/09/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

Warm-up sets (6-8 minute circuit for quality):

2 sets for quality:

A. Farmer’s carry x 120 feet

B. Shoulder dislocates x 5/5

C. Band pull-aparts x 10/movement

A: Farmer’s Carry (x 240 feet (4 lengths))

Working sets (12 minute circuit):

A. Farmers carry x 240 feet

B. DB “Z” press x 5 + isometric pause at top

Notes:

-As heavy as possible for the distance listed. You can put the weights down, but for no longer than having to turn around and pick them up

B: Seated DB Press (x 5)

Notes:

-Press up wards and bring the bells (thumb ends) together and pause for a brief second overhead

Metcon (AMRAP – Rounds and Reps)

Max rounds in 9 minutes:

Max effort bar hang (no more than 20 seconds)

15 KBS

10 push-ups
Notes:

-Bar hang:

Level 1: Supinated hang

Level 2: Bent arm hang

Level 3: Chin above bar

-Push-ups:

Level 1: Rack system

Level 2: Ground

Level 3: Plyo push-up off bumper plate

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