Monday 12/26/16

Behemoth CrossFit – Group Class

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Primary

“A burpee and barbell Christmas” (Time)

W/ a partner, perform the following:

1 synchronized bar facing burpees

2 hang power snatch

3 synchronized bar facing burpees

4 overhead squats

5 synchronized bar facing burpees

6 thrusters

7 synchronized bar facing burpees

8 push press

9 synchronized bar facing burpees

10 power cleans

11 synchronized bar facing burpees

12 front rack lunges
*Notes: choose loadings that will allow you to go unbroken through the entire workout. Both partners will do the burpees in sync TOGETHER. Each partner is also responsible for accomplishing ALL reps of the barbell movements before moving on. You do not split them in half

This workout is done just like the song. On the 1st day …. then 2 and 1, then 3, 2 and 1 and so on until you complete 12 down through 1.

Accessory Work

1 set:

50 partner med ball sit-ups

50 partner leg tosses

*Notes: do NOT let the lower back come up off the ground on the partner leg tosses

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