Tuesday 07/12/16

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

10-15 minutes playing with the One-arm KB skills and progressions

Level 1: One-arm KBS

Level 2: One-arm KB clean

Level 3: One-arm KB snatch


Metcon (No Measure)

EMOM for 15:00

Minute 1: One-arm KB skill x :40

Minute 2: 360 foot shuttle sprint

Minute 3: 12 box step-ups hugging a plate (45/25)
*Notes: Measure your KB skill and weight in “add performance” in WODify

One-arm KB skill: athlete and coach will decide which is the best skill to utilize for the workout

Shuttle run: 6-60 foot lengths (3x down and back of rig)

Box jumps: focus on quick step down

Accessory Work

Ring Rows (x 30)

*Notes: measure 1st unbroken set and difficulty in notes. Accumulate 30 ring rows (as difficult as possible)

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