Wednesday 03/16/16

Behemoth CrossFit – Group Class

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Crossover Symmetry (No Measure)

Hit this before the class starts if possible!
-Split jerk skill work w/ a partner:

jump to land x 5

BTN jerk x 5

Front squat + jerk x 5

*Coach your partner up on this skill work, do not exceed the barbell for today. This is simply for some extra skill practice.

A: Clean and Jerk (EMOM for 15)

EMOM for 15:

Clean + split jerk

*Notes: start very light and build your way through. You DO NOT HAVE to build, you can stay at the same weight depending on where your current jerk mechanics are at. Let your jerk mechanics dictate your loading. Stay on the minute time frame

Rest to 17:00, then perform B…

B: Metcon (Time)

For time (broken up however):

15 front squats (@ end load from today)

15 bar facing burpees
This is a FAST workout. Keep your time around 3:00

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