Wednesday 05/03/17

Behemoth CrossFit – Group Class

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Clean (x 1-2)

Every 60-90 seconds for 15 minutes, perform the following:

Clean x 1-2

*Notes: This can be a power or a squat, however its recommended you work on what needs the most work. You may want to start with 2 cleans in the initial minutes to build some good reps with some lighter loadings, then increase difficulty as time continues if mechanics allow. No fails!!

Level 1: Dont’ worry so much about the time frame as much as building quailty sets with quality mechanics

Level 2: Stick to the minute time frame, be efficient with changing weights and build to a tough clean for the day in the allotted amount of time.


Metcon (3 Rounds for reps)

Perform the following on your own:

8 sets (12 minutes):

20 seconds ME walking lunges

10 seconds rest

20 seconds ME KBS

10 seconds rest

20 seconds ME hollow hold/rocks

10 seconds rest
*Notes: score is lowest # of reps per movement throughout the entire workout

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