Wednesday 07/26/17

Behemoth CrossFit – Group Class

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Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
“Nancy” (18 minute cap):


400m run

15 OHS (95/65)

*Notes: If you do not know which option will be best for you, a coach will help you decide. This workout needs to be done unbroken AND with a sense of urgency. Weight should feel like a 1-2/10 scale and no more than 1 effort to get to it

Level 1:


400m run

15 front squats

*choose reps based on a round taking around 3:30-4 minutes MAX

Level 2:


400m run

15 front squats (95/65)

*Good option if the fitness is there but not the mobility necessary for the OHS

Level 3:


400m run

15 OHS (reduced weight)

*Good option if fitness and mobility is there, however the prescribed loading is too intense for the desired rep scheme, volume and stimulus

Level 4:

As prescribed

Accessory Work

(Optional) accessory:

2-3 sets:

20 BB landmine rotations (10/side)

Rest as needed

How can you improve your OHS? Do this every day. Consistency matters…


Pass throughs x 10/10

Table top rocks x 10

Elevated cat stretch x 60 seconds


Pass throughs: try to do as many reps inside your snatch grip as possible

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