Tuesday 05/23/17

Behemoth CrossFit – Group Class

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Metcon (Time)

For total time (18 minute cap):

A. Behemoth lap x 2 + S2OH x 25 (115/75)

Rest 2 minutes

B. Behemoth Lap + hang squat cleans x 20 (115/75)

Rest 60 seconds

C. 200m + 15 clean and jerks (115/75)
*Notes: weight chosen should allow for no more than about 1 break per movement and quick drop and singles on the G2OH. Think about a 2-4/10 scale on feel for weight.

Accessory Work

Accumulate 2 minutes in the following:

Push-up plank and a bar hang

*Notes: You get out what you put into these movements. Should be nice and loose, this is a good time to IMPROVE your positions and work some accessory strength

Push-up plank: if unloaded is too easy, throw a plate on your lower back

Bar hang: if hanging from a bar is too easy, shoot for 2 minutes unbroken OR do some one-arm hanging”

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