Tuesday 02/09/16

Behemoth CrossFit – Group Class

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(No Measure)

A.

-Crossover symmetry (before class)

-Skill warm-up: Behemoth Clean Progression x 3 reps of:

RDL

1st pos hang power clean

2nd pos hang power clean + front squat

3rd pos squat clean

-10 min FOR QUALITY (3 sets is goal):

1. Hamstring curls x 5-6 (focus on a SLOW negative)

2. Partner back extension hold (off med ball) x 10-15 seconds

3. Touch and go power cleans x 3

Metcon (Time)

For time (12:00 cap):

Buy-in: 30/20 AB calories

10-8-6-4-2

Power cleans (185/115)

20-16-12-8-4

WBS (20/14)

Buy-out: Behemoth lap
*Notes: Weight should be challenging on power cleans (5-6/10 scale) but should still allow for good chunks of reps to be done unbroken or quick singles

Cool Down

50-100x pinch tosses with a plate

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