Wednesday 09/16/15

Behemoth CrossFit – Group Class

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Deadlift (x 3/2/1/1)

A. Take 5-7:00 to establish first working load (This first weight should be pretty equivalent to the working weight from last week)

B. Working sets:

Set 1: 3 reps

Set 2: 2 reps

Set 4-5: 1 rep @ 90-95%

Rest :60-:90 in between efforts

*This is our final week of singles. You should have a good feel of where you want to start and end based off of previous weeks. Based off of last week, go by feel. This doesn’t need to be another max week if its not there. We want good speed off the ground, no grinded reps!

Metcon (AMRAP – Reps)

5 minutes for max reps:

10 wall ball shots

10 push-ups

10 box jumps
*Goal of this workout is 5 rounds. If you’re up to it, use 1 size heavier med ball then usual.

Accessory Work

2 sets, 60 seconds at each:

A. Elbow plank

B. Straight leg glute bridge

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