Tuesday 07/25/17

Behemoth CrossFit – Group Class

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Metcon (3 Rounds for reps)

6 sets (@ 90% intensity):

AB calories x 15 seconds

Rest 45 seconds

Russian KBS x 15 seconds

Rest 45 seconds

Burpees x 15 seconds

Rest 45 seconds
*Notes: in order to get the most out of this workout, you must work VERY HARD for the 15 seconds, however, this is not a max effort sprint. Count your reps on your first set, then shoot to attain that each time whether its # of reps or duration of time/movement/RPM/etc. Score is lowest rep scheme of each movement

Russian KBS:

Level 1: 55/35

Level 2: 70/55

Level 3: 88/70


Level 1: No push-up burpee

Level 2: Burpees

Level 3: Lateral burpee box jump overs @ 20″ (must be able to accomplish @ least 7+ burpees in 15 seconds to be able to perform this option)


A: Sandbag carry (120 feet) (x 120 feet)

2-3 sets for quality but also difficulty:

120 foot sand bag carry

ME ring rows @ 00X0


Ring rows: no pause at any point of this movement, but pay attention to midline integrity. Once you fall off the tempo, have drastic change in your pulling height or mechanical breakdown

B: Ring Rows (x ME @ 00X0)

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