Wednesday 01/20/16

Behemoth CrossFit – Group Class

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(No Measure)

1. Crossover symmetry (before class)

2. Behemoth Snatch Progression:

2 sets, 3 reps:

-RDL

-1st position high pull (scare-crow)

-1st position power snatch

-2nd position power snatch + OHS (as deep as position will allow)

-3rd position squat snatch (as deep as position will allow)

3. 2-3 sets for quality (10 minutes max)

A. Hang power snatch (1st position) x 3-5 reps

B. Hamstring curl eccentrics x 5-6

C. Ab wheels x 6-10
Notes:

-Hang power snatch: build to working weight for workout

-Hamstring curl eccentric: as slow as possible down AND pull back up!

Level 2: Natural GHR

-Ab wheels: Only as low as position will allow!

Level 1: ring fall out

Metcon (2 Rounds for reps)

10 minute EMOM:

Minute 1: :30 hang power snatches (1st position)

Minute 2: :30 double unders
Notes: Accomplish YOUR rep scheme within the first 30 seconds then repeat that for the remaining portion of the workout.

Level 2: 95/65

*score will be lowest reps on each minute

Cool Down

Cool down:

2 sets (mix into stretches):

-Band pull-aparts x 5/movement

-Pass throughs x5/way

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