Tuesday 11/01/16

Behemoth CrossFit – Group Class

View Public Whiteboard

Primary

A: Metcon (3 Rounds for reps)

4 sets:

:15 ME BB hang power cleans (115/75)

:45 rest

:15 ME BB S2OH (115/75)

:45 rest

:15 ME lateral burpees over the bar

:45 rest
*Notes: work as efficiently and as fast as possible for the 15 seconds, then actively rest the 45 seconds.

At 12 minutes, Immediately move into:

B: Metcon (Time)

3 rounds for time: (8 minute cap)

Highest # of BB hang cleans (from above)

Highest # of BB S2OH (from above)

Highest # of lateral burpees (from above)
*Notes: Score for today will be total time for component B. Weight should feel like a 3/10 scale and should be able to be moved fast with quality mechanics.

Accessory Work

weighted plank (x 60 seconds)

2 sets:

-Wtd plank x 60 seconds

THEN…

Accumulate 2 minutes hanging from a bar

*Notes: as heavy as possible for time listed

Leave a Reply

Your email address will not be published. Required fields are marked *