Tuesday 10/11/16

Behemoth CrossFit, Behemoth CrossFit – Group Class

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Warm-up

Squat clean thruster skills and drills

Primary

Metcon (Time)

For time (time cap TBA):

2 Behemoth laps

15 DB renegade rows (45/25)

15 Squat clean thrusters (95/65)

1 Behemoth lap

10 DB renegade rows

10 Squat clean thrusters

200m run

5 DB renegade rows

5 Squat clean thrusters
*Notes: Weights chosen for this workout should allow for minimal breaks (maybe 1-2) on the renegade rows and squat clean thrusters. Understand this is a LONGER workout, the intensity should definitely be lower from the get go but still with a sense of urgency intent.

Accessory Work

Optional accessory work:

3 sets:

A. 3-5 chin-up negatives @ 10-seconds

B. Natural GHR x 8-10

*Notes: For the chin-ups, use whatever assistance is necessary to provide for 10-seconds on the lowering phase of the movement. The chin-up (concentric) is not significant for this movement

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