Tuesday 11/29/16

Behemoth CrossFit – Group Class

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Primary

Shoulder Press (x 3-5 @ 20X2)

Cycle through for 15 minutes:

A. Shoulder press (from the ground) x 3-5 @ 20X2

B. Pull-ups x 6-8

C. Wrist folds x 5

*Notes:

Wrist folds: depending on strength and mobility, try placing more body weight onto the wrists, eventually working in a knee or full push-up

Pull-ups (x 6-8)

Pull-ups:

Level 1: rack assist

Level 2: box assist

Level 3: light band assist (blue or less)

Level 4: unassisted

Level 5: weighted

Secondary

Metcon (Time)

5 sets:

12 hang cleans (135/95)

9 front squats

6 burpee pull-ups

Rest 90 seconds
*Notes: Sets should be smooth and unbroken. One should shoot to accomplish sets around 75-90 seconds. In choosing weights, reps should be unbroken in order to get the desired effect of the workout. Score will be time after final set.

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