Wednesday 03/01/17

Behemoth CrossFit – Group Class

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Primary

Deadlift (x 4-6)

Cycle through the following components for 20 minutes, resting as needed between:

A. Deadlifts x 4-6 (work the lowering on each rep)

Start adding in the following after building to a good working load:

B. Cossack squats x 8-10 (4-5/leg)

C. Pull-ups x ME (choose a progression that will allow you 3-5 reps or more)

*Notes

Cossack squats: add a KB to the front rack for increased difficulty

Pull-ups: there is some freedom on this movement, you can assist, do unassisted, chest to bar or weighted depending on ability level. Choose an option thats realistic for your ability level and depending on your goal

Pull-ups (x ME)

Secondary

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 minutes:

10 push-ups

20 goblet squats (55/35)

30 double unders
*Notes: if you’re really good at push-ups (like you can rip out at least 30+ with ease), grab a 45lb plate and do plyometric push-ups.

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