Wednesday 09/27/17

Behemoth CrossFit – Group Class

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Bent Over Row (x 6-8)

Structural strength:

Spend 15 minutes working through the following strength components:

A. Barbell bent over row x 6-8 reps

Once at a good working set (5-7/10 on difficulty scale), add in the following:

B. Hamstring curls + slow negatives x 6-8

C. Hollow rocks x 30 seconds max quality reps

*Notes: Start light and build your way through the 20 minutes to a handful of challenging yet quality sets. Choose a squat option that will allow you the highest quality of movement possible

Barbell bent over row: the foundation of this movement is a strong hinge position. Pronated grip.

Hollow rocks (x 30 seconds ME quality reps)

Hollow rocks: choose an option that is going to allow you to move well for the time frame prescribed


CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
*Notes: If you have the ability to squat clean and go immediately into a thruster, this is recommended, however find an option below that will best fit your skill and ability level. These repetitions should be done in singles. The weight should feel no higher than a 4/10 scale. You should be able to accomplish somewhere between 30-40 repetitions in this 5 minutes.

L1: Clean (any) + S2OH

L2: Clean (any) + front squat + S2OH

L3: Squat clean + jerk

L4: As prescribed

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