Wednesday 10/07/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

Glute series

KBS (3 sets of 6-8)

Kettlebell swing
3 working sets:

A. KBS x 6-8 + 5 max height box jumps

Level 2: banded

B. Natural GHR x 5 + Partner hamstring curls x 5

C. Push-up plank x 30 seconds w/ band tension + max push-ups w/ band tension @ 0000

Tested @ level 10: Drop down to level 7-8

Tested @ level 5: Drop down to level 2-3

Tested on the ground: w/ tension used for plank

Metcon (Time)

For time or 7:00 max reps, whichever comes first

20-25-30

wall ball shots

12-10-8

Hang cleans
If you break a set, you have to start it over. Athletes will perform wall ball shots on one side of the rig and move to hang cleans on other side of the rig.

Accessory Work

2 sets:

BB Bent over row x 8-12

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