Tuesday 09/26/17

Behemoth CrossFit – Group Class

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Primary

Hang Snatch (EMOM for 15)

Every minute on the minute for 15 minutes, perform:

1st position hang snatch x 1

*Notes: Start very easy and build difficulty throughout the 15 minutes. Spend 15 minutes working on this barbell skill getting in as many QUALITY repetitions as possible where loading isn’t as important as quality of mechanics are OR build over the course of the 15 minutes to a tough single for the day.

Hang snatch: if you or the coach feels that the clean may be a safer/better alternative for todays work, then that will be a good option to select

L1: Hang muscle snatch

L2: Hang power snatch + squat

L3: Hang squat snatch

Secondary

Metcon (3 Rounds for reps)

3 sets:

AMRAP in 60 seconds:

10 OHS

ME AB calories

Immediately into

AMRAP in 60 seconds

10 OHS

ME lateral burpees

2 minutes rest
*Notes: Score will be total reps (calories + lateral burpees) per set

OHS: Use the same movement you performed in the Primary and utilize 40-50% of your most challenging weight as well

L1: air squat

L2: goblet squat

L3: back squat

L4: front squat

L5: as prescribed

Lateral burpees: Utilize the progression that will allow you to maintain midline integrity to your highest possible standard

L1: lateral jumps over the bar

L2: walking lateral burpees

L3: lateral burpees

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