Tuesday 02/16/16

Behemoth CrossFit – Group Class

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(No Measure)

-Crossover symmetry (before class)

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

Snatch grip RDL

1st pos high pull (scare crow)

1st pos hang power snatch

2nd pos hang power snatch + OHS

3rd pos squat snatch

-10 min FOR QUALITY (2-3 sets):

1. Natural GHR x 5-6 (only as low as ability will allow)

2. Partner back extension hold x 15 seconds

Level 2: off med-ball

3. Dead stop KB snatch skill work x 4-6 alternating

Metcon (Weight)

5 sets:

Partner 1: 60m sled pull

Partner 2:

Dead stop KB snatch x 12

Front rack KB squats x 12
Sled drag: switch how you drag the sled each time (forward, reverse, laterally, with one arm) but the weight on the sled should allow for a march, not a sprint. Load as necessary. Score weight on sled

Cool Down

2-3x:

:60 plank

:30 lateral (right)

:30 lateral (left)

:30 glute bridge

Level 2: Unbroken and on hands instead of elbows

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