Wednesday 01/13/16

Behemoth CrossFit – Group Class

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(No Measure)

A. Crossover symmetry (show up early and perform on your own)

B. Behemoth Snatch Progression (as a group)

Keg Carry (x 60 feet)

A. EMOM for 14 minutes:

Minute 1: 10 box jumps + 60 foot keg carry

Minute 2: Chin-ups (see below)

Rest 1 minute

B. 5 minutes for max QUALITY reps:

TGU (alternating arms)

Notes:

Keg carry: No one should be using anything less than a 75. Any way desired

Weighted Chin-ups (x 3-5)

supinated grip (palms facing you)
Log if you weighted your pull-ups from above workout

Chin-ups:

Level 1: rack system x 5-8

Level 2: box assist x 5-8

Level 3: wtd w/ DB btw legs x 3-5 (any grip)

Turkish Get Up (x 1/arm)

Log your weight from workout above

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