Monday 11/16/15

Behemoth CrossFit – Group Class

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Weighted push-ups (x 5 reps)

Cycle through for 15-20 minutes:

A. Weighted push-up x 5

B. Single arm KB press x 5 + Waiter’s walk x 60 feet

C. Chin above bar hold x max (no more than 30 seconds)

*Weighted push-up: 5 challenging reps

Level 1: Rack

Level 2: Ground

Level 3: Plate loaded

*Chin above bar hold:

Level 1: Bar hang + 5 TOUGH ring rows

Level 2: Bent arm hang

Level 3: Chin above bar hang

Single Arm Dumbell Press (x 5 + 60 foot waiters walk)

30-20-10 HC + FS (Time)

30-20-10

BB Hang cleans

BB front squats

Notes: 9 minute cap

-BB work: Choose weight intelligently based off of only 1 break per set

Level 2: 95/65

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