Tuesday 06/14/16

Behemoth CrossFit – Group Class

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Warm-up

Foam Roll (No Measure)

5 minute foam rolling circuit

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

Primary

Push press + push jerk (EMOM for 10 minutes)

Barbell skill work

A. EMOM for 10:

Push press + Push jerk (from the ground)

Rest 1 minute from 10 minute mark

B: Metcon (AMRAP – Reps)

Max reps in 3 minutes:

Power cleans (at ending load from above)

Rest 1 minute
*Notes: if loading from push press + push jerk is too heavy for this component, lower the weight until the weight will allow for challenging reps but still quality movement

C: 3 minute ME box jumps (AMRAP – Reps)

Max reps in 3 minutes:

Box jumps (30/24)

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