Tuesday 08/29/17

Behemoth CrossFit – Group Class

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Primary

Metcon (4 Rounds for reps)

Grab a partner and work for 2 minutes then rest for 2 minutes:

2 sets:

A. 2 minute clock:

60 seconds Assault Bike + ME KBS

Rest 2 minutes

B. 2 minute clock:

60 seconds Assault Bike + ME KB S2OH

Rest 2 minutes

C. 2 minute clock:

60 seconds Assault Bike + ME KB goblet squats

Rest 2 minutes

D. 2 minute clock:

60 seconds Assault Bike + ME burpees

Rest 2 minutes
*Notes: Partner 1 will work for 2 minutes while partner 2 rests. When partner 1 finishes, they will switch. Continue this for 2 rounds through components A through D. Score will be total reps for each component.

KBS:

L1: 35/20

L2: 45/25

L3: 55/35

Assault bike: this should be a 5-7/10 intensity scale. You should be able to come off the bike and get right to work on your movements

L1: set a calorie goal your first 60 seconds

L2: 20/15 calories

Metcon (No Measure)

“AT-HOME” WOD:

8 sets:

10 seconds ME burpees

20 seconds rest

10 seconds ME sit-ups

20 seconds rest

Rest 2 minutes, then perform the following as quickly as possible:

5x:

Highest # of burpees (from above)

Highest # of sit-ups (from above)
*Notes: 10 seconds of work should encourage you to work at a higher intensity. Log your “highest” # of reps performed for burpees and sit-ups throughout the 8 sets. Following the 8th set, rest 2 minutes, then perform 5 rounds as swiftly as possible of your highest # of burpees along with your highest # of sit-ups.

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