Wednesday 01/06/16

Behemoth CrossFit – Group Class

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(No Measure)

-Shoulder dislocates x 10/10

-Behemoth Snatch Progression:

Front Squat (x 5/3/1/1/1)

20-25 minutes of total work:

Warm-up sets:

Front squat x 5/4/3

*There should be no rest except the time it takes to take weight off and put it on. Have a good idea of where you want to end, then work backwards INTELLIGENTLY on how to get there.

Working sets:

Front squat x 5/3/1/1/1

Notes: Compare and build off 12/18. Building to a heavy single for the day. If a repetition is failed, must drop 10% and finish with a quality rep. This is really only a possibility with the singles.

Supinated row (x 5)

Bent over row w/ supinated grip
3 sets:

A. Supinated row x 5

B. Challenging push-ups x 60 seconds

C. Oblique arch-ups x 8-10/side

Notes: Perform on your own after completing todays primary work

-Supinated row: build to a challenging 5 in 3-ish sets

-Challenging push-ups:

Level 1: lower rack system height (from test height)

Level 2: go from the ground

Level 3: banded (purple or red)

Oblique arch-ups:

Level 1: KB tea pots

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