Wednesday 02/24/16

Behemoth CrossFit – Group Class

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(No Measure)

-Crossover symmetry (before class)

A: Push Press (5 x 5)

A1. Warm-up sets

3x:

-Wtd arm swings x 5/5

-Narrow grip bar hang x :30

-Push press x 5 total reps

A2.

5 sets:

A. Push press (from the ground) x 5

B. Chin-ups x 5-6

C. Single arm KB clean x 4/4 + front rack lunges x 8

*Notes

Push press: Compare to 02/08

Level 1: sets should feel like a 6-7 out of 10

Level 2: all sets @ 76% of 1RM

Single arm KB clean: alternate which arm you hold it on to lunge each set

Weighted Chin-ups (5 x 5-6)

supinated grip (palms facing you)
Chin-ups:

Level 1: Rack assist

Level 2: Box assist

Level 3: Band assist (only if you can use blue band or less)

Level 4: Unassisted

Level 5: Wtd

Accessory Work

3x:

Banded hamstring curls x 15

Back extensions x 10

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