Wednesday 04/13/16

Behemoth CrossFit – Group Class

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Warm-up

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

Behemoth clean progression (No Measure)

1 set:

3 RDLs

3 1st position hang power clean

3 2nd position hang power clean + front squat

3 3rd position squat cleans (for this movement, make sure the bar is balanced and stable across the shoulders before you begin your squat)

Primary

AMRAP in 20: Axel/WBS/DU (AMRAP – Rounds and Reps)

AMRAP in 20:

10 axel bar power cleans 155/105

20 WBS 20/14

30 double unders
*Notes: Complete alone or with a partner. Partners will alternate rep for rep except on the double unders in which one partner will complete 30, then the other will complete 30 before advancing.

Double unders:

Level 1: 30 single unders

Level 2: break up the 30 double unders

Level 3: Each does 30 double unders

Accessory Work

Suitcase carry (x 200m)

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