Tuesday 12/29/15

Behemoth CrossFit – Group Class

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(No Measure)

2-3 sets for quality:

A. Hamstring curl eccentrics x 5

B. Hollow hold x 30 + arch hold x 30

C. Power clean x 2 (just to find working load for workout)

Notes:

-Hamstring curl eccentric: as slow as possible down, make sure folks are actually pulling through the PVC with their heels. Although obvious, this has been a problem with most.

-Hollow hold:

Level 1: Bent knee

Level 2: Straddle w/ arms at side

Level 3: Hollow hold

Metcon (AMRAP – Reps)

6 sets:

2 minute clock:

200m run

max power cleans

Rest 60 seconds
Notes: Run should be under or around 60 seconds.

-Power cleans: load for power cleans should force a drop from the top. Choose a weight that would get you around 5 power cleans per set. Score is total reps

Accessory Work

Accessory

3 sets (mixed in with cool down):

Ring rows x 8-10

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