Tuesday 03/08/16

Behemoth CrossFit – Group Class

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(No Measure)

-Crossover symmetry (before class)

-Behemoth snatch progression

-3x:

A. Alt DB snatch x 4-6 (total)

B. Hamstring work x 8-10

C. Touching other movements and getting set-up for the workout

*Notes:

Alt DB snatch: just building to working load.

Hamstring work:

Level 1: Hamstring curls (slow negative) x 5

Level 2: Hamstring curls (slow negative) x 5 AND Natural GHR x 5

Metcon (3 Rounds for reps)

4 minute ladder:

Assault bike x 2

Burpees to a plate x 2

2:00 rest

4 minute ladder:

Alt DB snatch x 2

Box jumps x 2

2:00 rest

4 minute ladder:

30 foot sprint x 2

Single arm KB thrusters x 2

2:00 rest
*Notes: Climb the ladder by 2’s until the workout expires. Score is total reps

Alt DB snatch:

Level 2: 70+/40+

Box jumps:

Level 2: 24/20

Single arm KB thrusters:

Level 2: 55/35

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