Tuesday 11/15/16

Behemoth CrossFit – Group Class

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Primary

EMOM for 10:

5-10-5 shuttle sprint

*Notes: Alternate which way you face with each preceding sprint. Begin on the center line, sprint to the right 5m touching the line with the right hand, then sprint 10m to the left touching the line with the left hand, then sprint through the center line finishing the shuttle run.

Secondary

Metcon (Time)

2x or 10 minutes, whichever comes first:

Behemoth lap

21 hang power cleans (95/65)

12 burpee pull-ups
*Notes: If you drop the bar within the 21 hang power cleans, you must start the set over. Be intelligent with the loading you use.

Burpee pull-ups: find a suitable height to move smoothly through these reps. Higher the bar from standing reach, more difficult the movement. If needed, utilize a box to step up to and jump your chin above the bar

Accessory Work

Accumulate 5 minutes/leg rolling out calves and ankles on a barbell elevated up with a 5lb plate on each side

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