Tuesday 08/23/16

Behemoth CrossFit – Group Class

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Primary

A: Shoulder Press (4 minutes of work)

A. Work for 4 minutes on the barbell skill of:

Power clean + shoulder press

B: Push Press (4 minutes of work)

B. Work for 4 minutes on the barbell skill of:

Power clean + push press

C: Push Jerk (4 minutes of work)

C. Work for 4 minutes on the barbell skill of:

Power clean + push jerk

*Notes:

Level 1: spend 12 minutes working on this barbell skill getting in as many QUALITY repetitions as possible. Loading isn’t as important as quality of mechanics are. If one of these movements becomes troublesome, just double up the movement before

Level 2: Build over the course of the 4 minute sections to a tough single for the day

Secondary

Metcon (No Measure)

10 sets or 8 minutes, whichever comes first:

:10 barbell hold overhead (w/ end load from above)

:15 chin above bar hang

:20 hollow hold
*Notes: The metronome will be playing during this workout. Goal is to choose an option that will allow you to hold all holds unbroken and only rest in between movements

Barbell hold overhead: any S2OH variation is acceptable to get this barbell overhead

Chin above bar hold:

Level 1: bar hang

Level 2: bent arm hang

Level 3: chin above bar hang

Hollow hold:

Level 1: bent knee

Level 2: hollow

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