Wednesday 08/03/16

Behemoth CrossFit – Group Class

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Warm-up

Warm-up (No Measure)

Strict muscle up skill work

1. Review false grip holds 1 x 15 seconds/person

*Notes:

Level 1: isometric hold

Level 2: work on extending the arms

2. Review ring suspension hold 1 x 15 seconds/person (Must have at least 1 full ROM bar dip to perform, demonstrate if needed)

Level 1: Bar suspension hold x 15 seconds

Level 2: Thumb turn-out

3. Transitional drill #1

Level 1: 2 x 3 reps/person (minus jumping into support)

*Notes: for those that cannot hold ring support

Level 2: 2 x 3 reps/person

*Notes: advance this by using more arms than legs this week.

Primary

“36 to life” (Time)

For time (10 minute cap):

36 WBS buy-in

THEN

15-12-9

Power cleans (135/95)

Bar facing burpees
*Notes: goal here is to go unbroken on cycling this barbell. Each drop on the WBS will result in a 60m shuttle run before beginning again*

Accessory Work

Chin-ups (Accumulate 20 in as little sets as possible)

Supinated grip (palms facing you)
*Notes:

Level 1: Rack assist

Level 2: Box assist

Level 3: Band assist (red or less)

Level 4: Unassisted

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