Wednesday 08/05/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

-Fist to fold x 10-15/hand

-Fist rocks back and forth x 10-15/way

-Knuckle folds x 10-15/hand

-Finger tip extensions x 10-15/hand

Metcon (No Measure)

HSPU skill work Day 1, Week 7

A. Pass throughs + 2.5 x 5 (make sure this is 5 @ closest hand position)

B. Reverse pass throughs + 2.5 x 5 (make sure this is 5 @ closest hand position)

C. Shoulder width bar hang x :30 (pronated grip)

D. Wall walks x 1 + 15-20 second hold

Metcon (AMRAP – Reps)

Climb the ladder for 9:00

1-2-3-4-5-6-7-8-9-10

Power cleans

5-10-15-20-25-30-35-40-45-50

Double unders
The weight for the power cleans should allow for unbroken reps all the way through the 9 minutes or completion

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