Monday 12/07/15

Behemoth CrossFit – Group Class

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Warm-up

2 sets:

-Weighted shoulder dislocates x 5/5

-Band pull-aparts x 5/movement (across chest p/s, btn press, A’s around rig)

Keg Carry (x 180 feet)

20 minutes of work:

Warm-up sets (1-2x finding working load):

A. Bear hug carry (w/ keg) x 60 feet

B. TGU x 1/arm

Notes:

-Bear hug carry: just touching some load and getting a feel for the movement

-TGU: same as above

Working sets:

A. Bear hug carry (w/ keg) x 180 feet

B. TGU x 1-2/arm

Notes:

-Bear hug carry: as heavy as possible for the distance listed. Goal is unbroken for 180 feet (3 lengths of the rig)

Level 1: Hug a heavy med-ball

Turkish Get Up (x 1-2/arm)

As heavy as mechanics will allow. Isometric pause at each position. Quality over speed!

Metcon (AMRAP – Rounds and Reps)

6 minutes or 8 sets, whichever comes first:

4 pull-ups

1x through KB complex:

4 cleans

4 front rack squats

4 push press

4 one arm swings
Notes: Alternate arms on KB complex each set:

Level 2: 55+/35+ – unbroken each set if you are using this

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