Monday 12/28/15

Behemoth CrossFit – Group Class

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Back Squat (x 5/3/1/1/1)

20-25 total minutes of work:

Warm-up sets (6-8 minutes)

Back squat x 5/4/3

*There should be no rest except the time it takes to take weight off and put it on. Have a good idea of where you want your first set to be.

Working sets:

Back squat x 5/3/1/1/1

Notes: Compare and build off 12/09. Building to a heavy single for the day. If a repetition is failed, must drop 10% and finish with a quality rep. This is really only a possibility with the singles.

A: Dips (3 x ME)

2-3 sets:

A. Bar dips (see below

B. Stationary lunges x 10-12

C. Elbow plank circuit x 20-30/way

Notes: Perform on your own after completing todays primary work

Bar dips:

Level 1: banded x ME

Level 2: un-assisted x ME

Level 3: wtd x 10-12

Elbow plank circuit: 20-30 seconds @ front plank, lateral right and lateral left

B: Lunges (x 10-12)

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