Tuesday 07/19/16

Behemoth CrossFit – Group Class

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Primary

Deadlift (5 x 3)

A. 10 minutes to warm-up into working weight

Level 1:

5 sets:

A. Deadlifts x 3

B. Natural leg extensions x 5

C. Cossack slides x 5/side

*Notes: over the course of 5 sets, build to a tough 3 for the day. Rest as needed in between sets but all 5 sets should feel like a 7-9/10 difficulty scale.

Level 2:

Every 3 minutes for 15 minutes:

Deadlift x 3 @ 75%+

Natural leg extensions x 5

Cossack slides x 5/side

*Notes: use the warm-up progression of 5/4/3/2/1 to get to your working load for the workout. Work as heavy as quality mechanics will allow. Working sets should be in the range of 8-9/10 difficulty scale.

weighted plank (Accumulate 3 minutes)

Accumulate 3 minutes in an elbow plank.

Level 1: unloaded in as little breaks as possible

Level 2: 45/25

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