Tuesday 01/03/17

Behemoth CrossFit – Group Class

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3-position snatch (12 minutes of work)

1 repetition from the 1st position, 2nd position and 3rd position
Take 12 minutes to work on the barbell complex below:

3-position snatch (1st, 2nd and 3rd)

*Notes: Work the full OHS to the best of YOUR ability. You will perform 1 snatch at each position with the same weight SUCCESSFULLY before progressing weight

Level 1: work the barbell skill and build as many quality reps of the complexes in 12 minutes. Loading isn’t as important as movement quality is

Level 2: Build to a “challenging” complex for the day in the 12 minutes


Metcon (AMRAP – Rounds and Reps)

Alternate rounds with a partner for 12 minutes, you go, I go style:

10/8 AB calories

10 OHS (95/65)
*Notes: The loading selected for this workout needs to be done unbroken and sets shouldn’t take any longer than around 75-90 seconds/round.

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