Tuesday 08/30/16

Behemoth CrossFit – Group Class

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Warm-up

2 sets:

Table top rocks x 10

Bent arm scorpions x 5/side

Primary

Single arm bench press (x 6-8/arm @ 30X3)

15 minutes or 3-4 sets:

A. Single arm bench press x 6-8/arm @ 30X3

B. Wtd pass throughs x 5/5

*Notes: work as heavy as possible for the rep schemes listed.

Single arm bench press: 3 seconds on the way down, 0 seconds at the bottom, explode upwards, 3 seconds hold at extension

Wtd pass throughs: 5 forward and 5 reverse. 2.5lb plate in the middle. These should be just as slow and difficult as the bench press

Secondary

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 with a partner:

40 AB calories

40 KBS

Behemoth lap together

40 strict pull-ups
*Notes: one partner works at a time. Split reps equally but accomplish them however.

Pull-ups:

Level 1: rack assisted/box assisted

Level 2: partner assisted

Level 3: strict

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