Behemoth CrossFit – Group Class

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Metcon (AMRAP – Rounds and Reps)

Max rounds and reps in 16 minutes:

4 strict HSPU

8 power cleans (115/75)

12 barbell lunges (same weight)

16 hollow rocks
*Notes: Use a axel bar for increased difficulty and fun! Remember, your lunging weight will dictate your barbell clean weight


Level 1: Standing DB press

Level 2: Pike (knees on box)

Level 3: Pike (ground)

Level 4: Pike (toes on box)

Level 5: Wall

Hollow rocks: be sure you choose an option that will allow you pristine mechanics even under duress. If 15 hollow rocks is difficult for you at one progression FRESH, it would be best to choose the option BELOW that for the workout

Level 1: bent knee

Level 2: straddle

Level 3: hollow rock

Accessory Work


2 sets:

A. Band pull-apart series x 15-20/movement

B. Hamstring curls (slow negative) x 8-10

fitness motivation

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fitness motivation

Got it!