Monday 12/12/16

Behemoth CrossFit – Group Class

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Primary

Hang Snatch (4 minutes of skill work)

Take 12 minutes to work on the barbell complex below:

Minutes 0-4:

Hang snatch (1st position)

Minutes 4-8:

Hang snatch (2nd position)

Minutes 8-12:

Snatch (ground)

*Notes: Work the OHS to the best of YOUR ability. Slower is better here. Depending on ROM, there may be modifications made to this complex based on the goal of attaining the desired stimulus.

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

Rest 3 minutes, immediately into…

Snatch (4 minutes of skill work)

Secondary

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9:

10 hang power snatch (95/65)

15 box jumps (24/20)

10 OHS (95/65)

15 burpee box jumps (24/20)
*Notes: weights should feel light enough to move unbroken each set and without hesitation, think like a 2-3/10 scale.

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