Wednesday 06/07/17

Behemoth CrossFit – Group Class

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Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here

30 rounds or 25 minutes, whichever comes first:

5 WBS (20/14)


1 power clean (225/155)

*Notes: Use poker chips to count rounds. This workout is made to be done SMOOTHLY. The rep schemes aren’t very high for the sole reason of efficient transitions and little rest between movements. Heart rate shouldn’t really spike but should stay moderate throughout the entirety of this workout. Think aerobic over anything.

WBS: You do not need to exceed the weight listed for this movement. Choose a weight that will allow unbroken reps and


Level 1: Pike HSPU (knees on box)

Level 2: Pike HSPU (ground)

Level 3: Pike HSPU (toes on box)

Level 4: Wall

Power clean: weight should feel around a 5/10 scale, but should never for failure or mechanical breakdown

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