Tuesday 05/17/16

Behemoth CrossFit – Group Class

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Warm-up

Agility Work (No Measure)

Agility ladder, agility drills or plyometrics of coaches choice

Behemoth snatch progression (No Measure)

1 set:

3 RDLs

3 1st position hang power snatch

3 2nd position hang power snatch + squat

3 3rd position squat snatch

Behemoth clean progression (No Measure)

1 set:

3 RDLs

3 1st position hang power clean

3 2nd position hang power clean + front squat

3 3rd position squat cleans (for this movement, make sure the bar is balanced and stable across the shoulders before you begin your squat)

Primary

Metcon (AMRAP – Reps)

6 sets of :60 on/:60 off

G2OH x ME (185/115)

*EMOM 3 burpees*
*Notes: This workout should be completed with a partner OF SIMILAR STRENGTH. Athletes can choose whichever ground to overhead option they desire. Weight should allow for drop and go singles and about 5-6 reps each minute. Think about a 5-7/10 scale

Partner option: 1 partner works for 1 minute while other rests, at the top of each minute, both partners complete 3 burpees:

Accessory Work

Metcon (No Measure)

Accessory:

2 sets:

Pass throughs x 10/10

Table top rocks x 10

3-way calf raise series x 20/movement (Fwd toes/supinated/pronated)
*Notes: You get out what you put into these movements. Should be nice and loose, this is a good time to IMPROVE your positions

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