Wednesday 01/18/17

Behemoth CrossFit – Group Class

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Power Clean (x 1-2)

Take 20 minutes to cycle through the following

A. Power cleans x 1-2 reps

B. Strict pull-ups x unbroken set + 3-second negative

C. Elevated cat x 30 seconds

D. Wrist folds x 5 reps

*Notes: Start easy, then work your way into more difficulty as the time progresses.

Strict pull-ups:

Level 1: rack assist

Level 2: box assist

Level 3: light band assist (blue or les)

Level 4: unassisted

Level 5: C2B

Immediately at 20 minutes, perform…

Pull-ups (x ME + 3-sec negative)


CFG 2009 Deadlift/burpee (Time)

5x or 5 minutes, whichever comes first:

5 deadlifts (@ ending load from above)

10 burpees
*Notes: the loading for this workout should allow for unbroken reps each set, no questions asked on the deadlifts. Please know that this workout starts immediately at the 20 minute mark, so be prepared! Goal is to get under 5, WITHOUT compromising mechanics on deadlift

Accessory Work

Work on a core movement for 5-10 minutes

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