Wednesday 07/20/16

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

Strict muscle up skill work:

1. False grip holds 3 x 10-15 seconds/person

Level 2: begin extension of the arm

2. Ring suspension hold 3 x 10-15 seconds/person *Notes: Must have at least 1 full ROM bar dip to perform, demonstrate if needed

Level 1: Bar suspension hold x 15 seconds


Metcon (AMRAP – Rounds and Reps)

AMRAP in 10:

5 strict pull-ups

10 bar dips

15 box jumps

20 hollow rocks


Level 1: Rack assisted

Level 2: Box assisted

Level 3: Band assisted (red or less)

Level 4: Unassisted

Bar dips: must at least have 10 push-ups from the ground to perform bar dips. If this is the case, then a LIGHT band may be used if needed on the bar dips.

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