Thursday 12/31/15

Behemoth CrossFit – Group Class

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Shoulder Press (x 5/3/1/1/1)

Warm-up sets:

x 5/4/3

Working sets (10-12 minutes):

A. Strict press x 5/3/1/1/1

B. V-ups x 10-15

Notes: Build off of 12/14 strength work. Just building to a heavy single for the day. If a rep is failed, drop down 10% and end on a good rep.

-Strict press: rack or ground

-V-ups: gymnastic toes!! Knees locked out. Max effort for first set, replicate that number following sets.

Level 1: tuck-ups

Metcon (Time)

With a partner complete 10 rounds:

6 alternating DB snatch

8 wall ball shots

20 double unders
Notes: alternate movements with a partner until 10 rounds are completed.

DB snatch:

Level 2: 70+/40+

Wall ball shots:

Level 2: 30/20

Accessory Work

2-3 sets:

10/side side arch ups

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