Tuesday 02/21/17

Behemoth CrossFit – Group Class

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Warm-up

20 minutes of rowing practice (continued):

-Foot position and exiting the foot straps

-Understanding the stroke: catch, drive, finish, recovery

The catch + the drive

The finish + the recovery

The full stroke

Barbell progression for clean and S2OH

Primary

Metcon (AMRAP – Reps)

3 sets:

Assault bike x 90 seconds

30 seconds rest

Clean + S2OH (165/115) x 90 seconds

30 seconds rest

Row x 90 seconds

30 seconds rest
*Notes: efforts should be uncomfortable but sustainable, think about a 7-8/10 intensity scale. Find an RPM you can hold for 90 seconds on the bike and a 500m split you can sustain for 90 seconds and hold yourself to that standard. Weight on the clean + S2OH should most likely be done in singles. Score is total clean and jerks

Accessory Work

1 set, break up however

Band pull aparts x 20-25

Face pulls x 20-25

Ring rows x 20-25

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