Behemoth CrossFit – Group Class
2-3 sets for quality (10 minutes max)
A. Hang power clean x 1-3 reps
B. Hamstring curl eccentrics x 5
C. Ab wheels x 6-10
-Hang power clean: build to working load for workout
-Hamstring curl eccentric: as slow as possible down AND pull back up!
Level 2: Natural GHR
-Ab wheels: Only as low as position will allow!
Level 1: ring fall out
Hang Power Clean (x 1)
Log this weight from the workout
Metcon (AMRAP – Rounds and Reps)
1 hang power clean
5 slam balls
60m run w/ slam ball
Notes: Goal would be at least 1 set a minute
-Hang power clean:
Level 2: 185+/115+
-Slam balls: carry however. For an added challenge hug it to the chest.
Level 2: 50/30