Tuesday 09/06/16

Behemoth CrossFit – Group Class

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Back Squat (3 x 1)

Back squat 3 x 1

**Perform a set of 6-8 ring rows after each set besides your sets of 1**

*Notes: Take 15-20 minutes and no more than 3 EFFORTS to build to a heavy single for the day. Use the ENTIRE warm-up progression of 5/4/3/2/1 to get to your first working load for the workout. Work as heavy as quality mechanics will allow. Working sets should be in the range of 7-9/10 difficulty scale in order to get maximal benefits from workout. If you fail a lift, drop down 10% and finish with a good rep, if you fail 2 lifts, no more lifts!


Metcon (Time)


3x or 9 minutes, whichever comes first:

60 feet burpee broad jumps

60 feet bulgarian bag walking lunges

30 Abmat sit-ups
*Notes: There will be a 30 feet turn around point. All these reps should be completed unbroken. For an extra challenge, hold the bulgarian bag in the front rack.

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