Wednesday 09/13/17

Behemoth CrossFit – Group Class

View Public Whiteboard

Primary

Metcon (AMRAP – Reps)

Perform the following with a partner:

4 sets:

Partner 1: 200m run

Partner 2: ME G2OH (ground to overhead)

Rest 2 minutes
*Notes: 1 set will be consistent of each partner doing both the run and the G2OH, once this has happened, both partners will rest and then begin again, this time starting at the opposite movement. For some friendly competition, whomever does less G2OH each round has 10 burpees 🙂 Complete your burpees after the 2 minute rest following the final 4th set

G2OH (ground to overhead): you may choose to clean + S2OH or you may snatch, however, the group will drill the clean + S2OH as it’s recommended

Secondary

Optional gymnastic strength:

Complete 15 reps of the following:

Pulling work

Pushing work

*Notes: choose the option that is closest to your ability level. Log your results underneath “performance history” then “add” under WODify on your phone app

Pulling work: Exhaust your ability at the hardest possible option until there is mechanical/muscular breakdown, then revert back 1 option and continue

No pull-ups: Assisted + pause at top/middle/bottom of rep

A few pull-ups: unassisted

A lot of pull-ups: weighted

Pushing work: Exhaust your ability at the hardest possible option until there is mechanical/muscular breakdown, then revert back 1 option and continue

No push-ups from the ground OR single digit push-ups from the ground: push-up progression

Some push-ups from the ground (at least 10): bar dips

A lot of push-ups from the ground (11+): weighted bar dips

Leave a Reply

Your email address will not be published. Required fields are marked *