Monday 11/23/15

Behemoth CrossFit – Group Class

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(No Measure)

A. Warm-up:

Take 6-8 minutes to build into about 75-85% for the day

Notes: take your time to build to this weight. It should be challenging, but there should be no fails. If a power clean is failed, there is a 5 burpee penalty that must be completed on that minute

Power Clean (2 power cleans + 2 front squats)

EMOM for 10 minutes:

2 power cleans + 2 front squats

Notes:

-Power cleans: drop from the top. Weight should challenge mechanics, but never break them.

A: Metcon (No Measure)

8 sets (8 total minutes)

20 seconds max supinated bar hang

10 second rest

50 seconds rest

B: Metcon (Weight)

8 sets:

20 seconds max plate pinch grip

10 seconds rest
Notes: Goal is to make it through without dropping. Choose loading that will allow so

-Pinch grip

Level 2: Pinch two weights together (10’s, 15’s, 10 + 15)

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