Tuesday 12/01/15

Behemoth CrossFit – Group Class

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(No Measure)

3 sets for quality (10-15 minutes max)

A. Supinated BB bent over row x 6-8

B. Hamstring curl eccentrics x 5

C. Hollow work x 30-45 seconds

D. Power clean x 3-5 reps (just to find working load for workout)

-Hollow work: either a hold or a rock depending on mechanics

Level 1: Bent knee

Level 2: Hollow rock w/ arms at side

Level 3: Hollow rock

Metcon (2 Rounds for reps)

5 sets:

60 second clock:

5 power cleans

max calories on assault bike

60 seconds rest

60 second clock:

60m shuttle run

max rounds in remaining time:

5 deadlifts

5 burpees over bar

60 seconds rest
Score 1 is total calories and score 2 is total reps of deadlifts + burpees.

Weights should be drop and go but shouldn’t take over 30 seconds to complete the 5 reps.

Level 2: 225/135

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