Tuesday 08/16/16

Behemoth CrossFit – Group Class

View Public Whiteboard

Primary

A: Box jumps (4 x 3)

Max height box jumps. Measure your inches as weight for today
4 sets:

A. TOUGH box jump x 3

B. Pull-ups x 5

*Notes: Over the course of 4 sets, build to a tough load for whatever rep scheme is listed

Box jump: jump up and step down. Depending on height you may need another box to be utilized to step down with

B: Weighted Pull-ups (4 x 5)

Pull-ups: exhaust your ability at the hardest possible progression before scaling down

Level 1: rack assist

Level 2: box assist

Level 3: light band assist (red or less)

Level 4: unassisted

Level 5: weighted

Secondary

“DB Snatch Tester” (2 Rounds for reps)

8:00 clock:

A. 2:00 of ME double unders

Immediately into…

B. AMRAP in 6:00:

Box Jumps x 6 (24/20)

Alt. DB Snatches x 12 (50+/30+)

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