Tuesday 03/07/17

Behemoth CrossFit – Group Class

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Primary

Push press + split jerk (x 1 + 1)

Every 60-90 seconds for 15 minutes (12-15 sets), perform the following from the ground:

Push press + split jerk OR push jerk

*Notes: everyone will drill the split jerk but can choose what they do in the workout. Go from the ground and work on your clean. If you must go from a rack, you can do so. Let jerk footwork dictate your loading.

Level 1: Don’t worry so much about sticking to the time frame as much as getting some high quality work in. Weight isn’t as important as mechanics are

Level 2: Build to a tough complex for the day following the EMOM

Secondary

Metcon (AMRAP – Reps)

8 minute clock:

1000m row

50/35 push-ups

ME power cleans (@ ending load from today)
*Notes:

Push-ups: Choose an option that will allow you ONLY 1-2 breaks through the whole 50 reps otherwise you will not have time to get to the power cleans. If the loading is too difficult for power cleans, drop some weight. There should be NO failed reps on the power cleans

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