Wednesday 07/13/16

Behemoth CrossFit – Group Class

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Hang Power Clean (12 minutes of work)

Power Clean (12 minutes of work)

Work for 12 minutes on the barbell skill of:

Hang power clean + Power clean


Level 1: spend 12 minutes working on these two barbell skills getting in as many QUALITY repetitions as possible. Loading isn’t as important as quality of mechanics are

Level 2: Build over the course of the 12 minutes to a tough complex for the day

Immediately at 12 minutes, perform:


Metcon (AMRAP – Rounds and Reps)

AMRAP in 8:

Deadlifts x 3

Double unders x 30

Level 1: single unders

Level 2: Complete 3 deadlifts at the top of each minute, then AMRAP double unders in the remaining portion of the minute

Level 3: AMRAP in 8

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