Monday 12/21/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

A. Warm-up:

Take 5-7 reps to build into starting load for the day (no more than 6-8 minutes)

Notes: take your time to build to this weight. It should be challenging, but there should be no fails during this warm-up period.

Hang squat clean + squat clean (EMOM for 10 minutes)

Notes: drop from the top. Weight should challenge mechanics, but never break them. During

Rest 3:00, then immediately into conditioning work:

Metcon (Time)

@ about 90% of todays final load:

5 sets:

3 front squats (from the ground)

6 pull-ups

9 burpees
Put weight into the notes

Accessory Work

3 minute farmer’s hold w/ DBs or KBs

Notes: Goal is unbroken

Level 2: 70/55

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