Wednesday 01/04/17

Behemoth CrossFit – Group Class

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A: Seated DB Press (x 5)

Take 15 minutes to cycle through the following strength components:

A. DB seated press x 5 + DB lunges x 10

Rest 30-45 seconds

B. 2 power cleans + 2 thrusters

Rest 30-45 seconds

*Notes: use component “B” to build into your working weight for the secondary component. Read the notes below to have a good idea of what kind of intensity we’re looking for

Immediately at 15 minutes, perform…

B: Lunges (x 10)


Metcon (AMRAP – Rounds and Reps)

AMRAP in 8:

4 power cleans (155/105)

4 thrusters (155/105)
*Notes: cleans should be more challenging than typical and should be done in singles but PROBABLY light enough to be done touch and go. Loading will be dictated by your thruster ability

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