Tuesday 09/12/17

Behemoth CrossFit – Group Class

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Warm-up

A. DB snatch progressions

B. 3 “building” sets:

A. Alternating DB snatch x 2-4

B. Box jumps x 1-2

*Notes: take no more than bout 6-8 minutes to “build” into workout weight. The DB snatch weight and box height should be AT or ABOVE a 5/10 scale rather than below, based on comfort and ability with these movements

Primary

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12:

4 alternating DB snatch

2 box jumps
*Notes: These efforts should be TOUGH efforts in reference to the “+” however, understand you will have a high heart rate during these efforts. Be confident in your ability to snatch the weight chosen and jump the height chosen EVEN in a fatigue state.

DB snatch:

L1: 35/20

L2: 55/35

L3: 70/50

Box jumps:

L1: 24/20

L2: 30/24

L3: 40/30

Accessory Work

3 sets:

Lateral arch-ups x 10/side

Tuck-ups/V-ups x 10

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