Tuesday 12/20/16

Behemoth CrossFit – Group Class

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Primary

10 minutes to cycle through, finding working load and practice gymnastic skill progression:

A. Hollow roll to arch x 5

B. Kipping swing x 5 + T2B progression x 5

C. 2 power cleans + 2 front squats + 2 S2OH

*Notes: the barbell complex should be touch and go as this “cycling” skill should be used for some of the reps in todays workout.

Secondary

Metcon (3 Rounds for reps)

Max reps in 3 minutes:

15 power cleans (155/105)

ME bar facing burpees

Rest 2 minutes

Max reps in 3 minutes:

20 S2OH (same barbell)

ME T2B in remaining time

Rest 2 minutes

Max reps in 3 minutes:

25 front squats (same barbell)

ME AB calories in remaining time

Rest 2 minutes
*Notes: Choose a loading that will allow you to complete the barbell movements in no more than :90. Your S2OH will be your limiter for this workout. Once at the next movement, goal is to attain as many quality reps as possible

Accessory Work

3x:

10 supinated rows (same weight from workout)

10 ab wheel roll-outs

*Notes: if loading on the bar is too much for this movement, break down and use something that will allow you to focus on mechanics

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