Wednesday 09/21/16

Behemoth CrossFit – Group Class

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Primary

A: Deadlift (3RM)

A. Take no more than 10 minutes to build to a tough 3RM for the day AND be able to de-load back down to workout weight.

B: Metcon (Time)

Alternate rounds with a partner for 5 rounds/person

3 TOUGH deadlifts

6 burpees to a pull-up bar out of standing reach

9 AB calories
*Notes: weights really shouldnt exceed about 315/225 for most of the group. Once one partner finishes the entire round, the next partner can go

Accessory Work

A: Chin above bar hang

2 sets:

Chin above bar hang x ME

Rest :30

Bar dips x ME

Rest :30

*Notes: no more than :60 is necessary on the bar hang. Do not go until failure on bar dips, think 2 reps shy of. If you do not yet have 10 push-ups from the ground, work your progression there.

B: “Bar dips” (AMRAP – Reps)

ME bar dips

*Scale: banded bar dips

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