Wednesday 08/31/16

Behemoth CrossFit – Group Class

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Warm-up

10 minutes of strict muscle up skill work: Week 8

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, demonstrate if needed)

Level 1: Bar suspension hold x 15 seconds

Level 2: Ring dip negative

Level 3: Ring dips x 2-5

3. Review progression #1, #2, #3 AND #4, 2-3 x 3 reps

Level 1: Toe squat progression

Level 2: Bent knee progression

Level 3: Seated progression (feet on ground)

Level 4: Seated progression (feet off ground)

Primary

Metcon (Weight)

A. 5 efforts to build to deadlift weight for the day (no more than 5 minutes)

Immediately at 5 minutes, perform:

B. 5 sets:

35 second clock:

1 deadlift + ME box jumps

25 seconds rest

35 second clock:

1 deadlift + ME WBS

25 seconds rest
*Notes: this weight should feel like a 7-8/10 difficulty but by no means should be a 1RM. Weights shouldn’t exceed 365/275. Set a # for your first set and try to hold and/or deviate as little as possible from that the remaining portion of the time. Score is weight for deadlift

Accessory Work

Metcon (No Measure)

Optional accessory work:

30-20-10 seconds

Hollow hold

Handstand hold

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