Tuesday 12/08/15

Behemoth CrossFit – Group Class

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(No Measure)

Warm-up:

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 45 seconds

D. G2OH x 2-3 reps (just to find working load for workout)
Notes:

-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 (AMRAP – Reps)

3 minute clock:

Behemoth lap

Max G2OH

Rest 60 seconds, x 4 sets
Notes: Weights should be drop and go. Weight ranges are 95-155/65-105. Do not complete more than 10 reps on any set.

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