Monday 11/30/15

Behemoth CrossFit – Group Class

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(No Measure)

Warm-up sets (6-8 minutes):

x 6/5/4

Notes: there should be no rest except the time it takes to take weight off and put it on. Make sure you have a good idea of where you want your first set to be at.

A: Front Squat (x 4/3/3)

Working sets (10-12 minutes):

A. Front squat x 4/3/3

B. Face-up Chinese plank x 45 seconds

Rest as needed

Notes: Compare to 11/2 and build off that day

B: Chinese plank (face up) (3 x 45 seconds)

Level 1: unloaded

Level 2 and 3: weighted

Burpee pull-ups and double unders (6 minutes) (Time)

3 rounds (6 minute clock):

10 burpee pull-ups

30 double unders
Burpee pull-ups: find a bar above standing reach

Double unders:

Level 1: 60 single unders

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