Wednesday 06/21/17

Behemoth CrossFit – Group Class

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Warm-up

Build to working weight. While doing so, think about:

-No more than about 6-8 minutes (don’t rush, but work with a sense of urgency)

-About 4-6 efforts to get to weight

Primary

Power Clean (x 3)

EMOM for 12:

Minute 1: 3 power cleans

Minute 2: 5 front squats (from ground, same weight)

*Notes: This weight should be a challenging load ONLY if mechanics allow, otherwise stick to a weight that will allow focus to be on technique and moving well. Weight should feel like a 5-6/10 scale. Pay attention to the prescriptions in A.

Power cleans: these can be done touch and go or singles but shouldn’t take longer than 20-25 seconds

Front Squat (x 5)

Front squats: squat cleaning your first rep doesn’t count. These shouldn’t take longer than 15-20 seconds

Rest 3 minutes…

Secondary

30 lateral burpees over bar (Time)

30 reps or 60 seconds, whichever comes first:

Lateral burpees over bar
*Notes: you should be recovered enough to SPRINT this. Goal is to move as fast as humanely possible to accomplish the 30 reps, otherwise score will be total reps in the 60 seconds.

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