Tuesday 06/06/17

Behemoth CrossFit – Group Class

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Primary

Metcon (No Measure)

EMOM for 15 minutes:

Minute 1: 10-12 TOUGH KBS

Minute 2: Bar hang x 20-30 seconds

Minute 3: 10-15 tuck-ups/v-ups
*Notes: Complete the work required in the minute in a timely fashion. No one will work past 30-35 seconds on any of the minutes, so choose movement options that will allow you to meet this prescription.

TOUGH KBS: If you are well past the 88lb KB, perform banded KBS with a purple/red band and a KB you swing for high repetitions

Chin above bar hold: choose an option that is suitable for your ability. Do not worry about the actual “pull-up”, jump yourself above the bar or use assistance. The sole focus is the hang

Level 1: Rack assisted

Level 2: Box assisted

Level 3: Band assisted (red or less ONLY)

Secondary

Metcon (Time)

3x or 10 minutes, whichver comes first:

30 double unders

Behemoth lap

50m keg carry (first come first serve)
*Notes: Try to go unbroken on all of these movements and challenge yourself with the keg weight, do not take the path of least resistance if you are capable!

Double unders:

Level 1: 60 single unders

Level 2: Accomplish 15 double unders however necessary or 30-45 seconds of practice

Level 3: Unbroken reps

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