Wednesday 08/17/16

Behemoth CrossFit – Group Class

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Primary

Strict muscle up skill work: Week 6

W/ a partner:

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)

Level 1: Bar suspension hold x 15 seconds

Level 2: Thumb turn-out

3. Review progression #1

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

*Notes: for those that cannot hold ring support

Level 2: 1 x 3 reps/person

4. Progression drill #2 (second time)

*Notes: bring the full foot to the ground with the knees bent. This places larger emphasis on the upper body pulling strength

Secondary

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12:

20 ab-mat sit-ups

15 burpees

10 power cleans (165/105)
*Notes: smooth effort through this bad boy. Unbroken reps and quick singles on the power cleans

Power cleans: Weight should be heavier than you typically use but still around a 4-6/10. if you’re up to it, grab an axel bar and perform the cleans with it. If you have smaller hands or struggle with clean mechanics in general, use a regular barbell. If you are unsure, ask a coach and they’ll help.

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