Tuesday 12/15/15

Behemoth CrossFit – Group Class

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(No Measure)

2-3 sets for quality (15 minutes max)

A. Ring rows x 8-10

B. Hamstring curl eccentrics x 5

C. Hollow hold x 30 + arch hold x 30

D. Deadlift + hang clean + revese lunge x 2 reps/movement (just to find working load for workout)

Notes:

-Hollow hold:

Level 1: Bent knee

Level 2: Straddle w/ arms at side

Level 3: Hollow hold

Metcon (Time)

10 minute EMOM:

Odd minutes: 6 BB deadlifts + 5 BB hang cleans + 4 reverse lunges (2/leg)

Even minutes: 60m sandbag sprint

@ 10:00, move immediately into

B.

3 rounds for time:

6 BB deadlifts

5 BB hang cleans

4 BB reverse lunges

200m run (no sandbag)
Notes: Weight ranges are 95-135/65-95,

Weights should allow for unbroken sets in the EMOM.

Level 2: 105/65 axel bar

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