Tuesday 01/12/16

Behemoth CrossFit – Group Class

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(No Measure)

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

Notes:

-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)

16:00 AMRAP:

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

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