Monday 11/21/16

Behemoth CrossFit – Group Class

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Warm-up

Split jerk foot work drills:

1x w/ PVC:

Jerk dip squats x 5

Push press x 5

Jump to land x 5

Front squat + jerk

1x w/ barbell:

Jerk dip squats x 5

Push press x 5

Jump to land x 5

Front squat + jerk

Primary

Clean and Jerk (12 minute of work)

Take 12 minutes to work on the barbell skill of:

Clean + jerk + 3-second hold in split position before recovering

*Notes: Work the full squat clean to the best of YOUR ability. Depending on ability level, the coach may have you go from the hang position. Any style of jerk is allowed but the split jerk will be drilled in the warm-up

Level 1: build as many quality reps of the complex in 12 minutes. Loading isn’t as important as movement quality is

Level 2: Build to a “challenging” complex for the day in the 12 minutes

Immediately into…

Front Squat (x 5/4/3/2/1/1/1)

Take 15 minutes to perform the following:

Front squats x 5/4/3/2/1/1/1

*Notes: These are building sets, which mean the first set you perform will be your first set of 5. Add a little weight if needed and then perform your set of 4. Continue this pattern until getting to your set of 1’s.

Once there superset them with:

V-ups/tuck-ups x 10-15

Accessory Work

Metcon (Time)

50 burpees for time
3 minute cap for males, 4 minute cap for females. This is optional.

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