Tuesday 07/04/17

Behemoth CrossFit – Group Class

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Primary

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
“Partner Chief”

5 rounds:

AMRAP in 3:

3 power cleans (135/95)

6 push-ups

9 air squats

Rest 60 seconds following 3 minutes

Level 2:

“Partner Heavy Chief”

5 rounds:

AMRAP in 3:

3 power cleans (165/105)

6 push-ups

9 air squats

Rest 60 seconds following 3 minutes

*Notes: Must be performed as partner option. Break reps up either in alternating rounds or alternating movements A-B-A style. Loading should allow for touch and go reps, quick movement and extremely efficient transitions within each 3 minute block. If you are needing to break up reps based on “”load”” rather than “”cardiovascular fatigue”” then the weight may be too challenging for the desired effect of this workout. Loading should feel like a 2-3/10.

Level 2 is a good option for you if your previous “Chief” score is at least 23+ rounds at the prescribed 135/95. If looking back this isn’t the case, don’t sweat the level 2.

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