Wedneday 03/09/16

Behemoth CrossFit – Group Class

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(No Measure)

-Crossover symmetry (before class)

-Skill warm-up: Progressing the Split Jerk (week 7)

2. Partners mark feet and perform 1x through:

Jump to land x 5

BTN split jerk x 5

Front rack jerk x 5

Clean and Jerk

10:00 of skill play:

3-position clean + jerk

*This is skill work, if jerk mechanics allow for weight to be added, then you may do so, but let jerk footwork dictate loading. Work with a partner and alternate between reps. 1 rep is consistent of a clean and a jerk at each position: 1st, 2nd and 3rd/ground.

Front Squat

Warm-up sets:

A. Take 10-15 reps to build into working weight (add in B if necessary)

B. Necessary mobility x 60/leg

-Couch/Pigeon/Banded ankle/etc.

Working sets:

5x:

A. Front squat x 3

B. Pull-ups x ME

C. Double under skill work:

Rest as needed – this is until you feel as if you can perform another TOP QUALITY set

Notes

*Front squat:

Level 1: Building. Sets should feel like a 7-8 out of 10

Level 2: all sets @ 78% of 1RM

Double unders:

Level 1: 50-100 unbroken single unders

Level 2: Double under practice

Level 3: 50 unbroken (around :30)

Pull-ups (5 x ME)

Pull-ups:

Level 1: Rack assist

Level 2: Box assist

Level 3: Unassisted

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