Wednesday 10/07/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

Glute series

KBS (3 sets of 8-10)

Kettlebell swing
3 working sets:

A. KBS x 8-10

Level 2: banded

B. 8-10 Partner assist hamstring curls + 10 back extensions

Level 2: add load on back extensions

C. Push-up plank x 30 seconds + max push-ups @ 0000 (unloaded with no hesitation)

Level 2: loaded plank

Metcon (AMRAP – Rounds and Reps)

For time:

6 minute AMRAP:

1 front squat (from the ground)

10 double unders

Level 2:

EMOM for 6 minutes:

3 rounds of the above
Athletes can squat clean the rep for it to count. Goal is 15+ rounds

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