Tuesday 03/29/16

Behemoth CrossFit – Group Class

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Warm-up

Agility Work (No Measure)

Agility ladder, agility drills or plyometrics of coaches choice

EMOM in 9 (Measure your highest rep scheme for each component)

EMOM for 9:

Minute 1: HSPU

Minute 2: Hollow rocks

Minute 3: Hamstring curls
*Notes: Work for 30 QUALITY seconds and set a # for yourself, replicate that each time you come back around

HSPU:

Level 1: Push-ups

Level 2: Pike (knees on box)

Level 3: Pike (toes on box)

Level 4: Pike (on foot elevated)

Level 5: Wall

Hollow rocks:

Level 1: bent knees

Level 2: straddle

Level 3: hollow rock

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15:

Alternating DB Clean and Press

Lateral box jumps x 10

Suitcase carry w/ dumbbell x 60m

*Notes:

DB Clean and Press: 50+/30+

Lateral box jump: 20″

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