Wednesday 07/19/17

Behemoth CrossFit – Group Class

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Primary

Thruster (Every 30 seconds for 10 minutes)

A. Take no more than 3-4 efforts or 8 minutes to build to working load

B. Every 30 seconds for 10 minutes (20 repetitions):

1 clean + thruster

*Notes: Bar will go from the ground each time, therefore you must perform a solid clean. For a thruster, this weight should feel above a 5/10 (preferably a 6-7/10). This load should really make you feel the use of your legs assisting in each rep.

Level 1: 75/55

Level 2: 95/65

Level 3: 115/75

Level 4: 135/95

Level 5: 155/105

Level 6: 185/115

Secondary

Behemoth lap KB goblet carry (Time)

For time:

Behemoth lap KB goblet hold carry

*Notes: every time you STOP OR DROP THE KETTELBELL BELOW CHEST HEIGHT perform 3 burpees before beginning again. Every following break or stop add 3 burpees on top of that. Example:

1st stop/break: 3 burpees

2nd stop/break: 6 burpees

3rd stop/break: 9 burpees

Level 1: 45/25

Level 2: 55/35

Level 3: 70/45

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