Tuesday 01/05/16

Behemoth CrossFit – Group Class

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(No Measure)

-Crossover symmetry (to be done before class!)

-2-3 sets for quality (10-12 minutes max)

A. Power clean + push press x 1-2

B. Hamstring curl eccentrics x 5

C. Ab wheels x 6-8
Notes:

-Power clean + push press: build to find working load

-Ab wheels:

Level 1: ring fall out

A: Metcon (Weight)

10 minute EMOM:

Minute 1: 3 power cleans + 3 push press

Minute 2: 60m plate run

Rest 2 minutes
-Plate run:

Level 2: 45/25

Score is weight for BB movement

B: Metcon (Time)

For time (6 minute cap):

600m run

15 G2OH (clean + shoulder to overhead)

Notes:

-G2OH: The G2OH weight for part B SHOULD NOT be heavier than weight in part A

Level 2: 135/95

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