Tuesday 05/10/16

Behemoth CrossFit – Group Class

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Warm-up

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

Shoulder prep routine (No Measure)

GB wrist series x 5-10/movement

Push-up + press throughs x 5

Thoracic bridge x 3-5/side

Rocking tables x 8

Pass throughs x 10/10

Band pull apart series x 5/movement

Scap retractions x 10

Bar hang (hands as close as possible) x 20-30 seconds
2 sets for QUALITY:

10 scapular retractions

:30 goblet squat hold

:30 lateral plank/side

Primary

Metcon (Time)

15-12-9-6-3 or 12:00, whichever comes first:

BB Thrusters (135/95)

50m keg carry in btw each round (4 total runs).
*Notes: Goal is unbroken reps, so choose a weight accordingly*

Accessory Work

“Bar Hang” (Time)

ME bar hang
Hang on the bar as long as possible in one effort. Try to at least accumulate 2:00 after falling.

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