Wednesday 09/28/16

Behemoth CrossFit – Group Class

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Primary

A: Front Squat (x 3 + 2-sec pause)

Primary:

4 sets:

A. Front squats + pause x 3

Rest :90

B. Wtd push-up plank x :60

Rest :90

*Notes: 2 full second pause at the bottom of each repetition on the front squat. Use the warm-up progression of 5/4/3/2/1 to get to your working load for the workout. Work as heavy as quality mechanics will allow. Working sets should be in the range of 7-9/10 difficulty scale in order to get maximal benefits from workout. Understand that with an added pause, weights will differ. The pause is used to enhanced time under tension and improve body awareness in your squatting ability.

Level 2: Take the bar from the ground (for the front squats)

B: weighted plank (x :60)

Accessory Work

handstand hold (x 60-90)

Accumulate 60-90 seconds in a wall walk/handstand hold

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