Tuesday 11/03/15

Behemoth CrossFit – Group Class

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(No Measure)

3 sets for quality:

A. Max hollow hold (no more than 30 seconds)

B. Hamstring curl eccentrics x 5

C. Ground to overhead x 3-5

Notes:

-Hollow hold:

Level 1: Bent knee

Level 2: Straddle

Level 3: Hollow

-Hamstring curl eccentric: as slow as possible down

-Ground to overhead: touch some load and progress into working weight for workout. Athletes will have 3 sets to get to working load

A: Metcon (AMRAP – Rounds and Reps)

Max rounds in 6 minutes:

60m sled drag

10 G2OH

Rest 3 minutes
Sled drag:

Level 1: empty

Level 2: 25

Level 3: 45

G2OH:

(M) 95-155

(F) 65-105

B: Metcon (AMRAP – Rounds and Reps)

Max rounds in 6 minutes:

200m run

(2) KB Front rack lunges x 6

(2) KB Front rack hold x 20 seconds

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