Monday 2/01/16

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

A.

-Crossover symmetry (before class)

-Joint MOB

-Skill warm-up: Progressing the Split Jerk

1. 5 minutes of instruction and review

2. Partners mark feet

3. 2 sets:

Dip squats x 5

Jump to land x 5

4. 2 sets w/ partner (1st set PVC, 2nd set BB):

Behind the neck split jerk x 5

Front rack split jerk x 5

A: Half Helen (Time)

3 rounds for time:

200m run

12 KBS

6 pull-ups
8:00 cap

KBS 55/35

Strict pull-ups (any grip)

Rest 2:00 from completion

B: Metcon (Time)

3x (5:00 cap):

60m keg carry

60m front rack carry w/ KB (30m/arm)

Accessory Work

Front rack split jerk x 10 (total PERFECT reps)

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