Tuesday 11/22/16

Behemoth CrossFit – Group Class

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Primary

EMOM for 12:

Minute 1: Broad jumps x 2-3 (for max distance)

Minute 2: TGU x 1/arm

Minute 3: Strict pull-ups x 4-6

*Notes: Complete the desired amount of reps in the minute and rest the remaining. DO NOT treat this like a conditioning session but rather invest your 100% effort into making the desired rep schemes as “challenging” as possible per your ability.

Pull-ups: perform these sets UNBROKEN! Smooth, efficient movement. No flailing or squirming. Have back up plans where needed.

Level 1: rack assisted

Level 2: box assisted

Level 3: band assisted (blue or less)

Level 4: un-assisted

Level 5: weighted

Turkish Get Up

Pull-ups (x 4-6)

Secondary

Metcon (Time)

For time or 10 minutes, whichever comes first:

50-40-30-20-10

Walking lunges

10-20-30-40-50

Double unders
*Notes: Complete this unbroken

Double unders:

Level 1: 2x for single unders

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