Wednesday 11/22/17

Behemoth CrossFit, BirthFit Houston – Group Class

Primary

Single Arm Dumbell Press (x 5/arm)

Take 15 minutes to cycle through the following strength components:

A. Single arm DB press x 5 + Single arm DB row (from hinged position) x 5

B. Kip swings x 5 + T2B x 5

C. Power clean x 2-3 (building)

*Notes: Use this time to get some good strength work in but also to build into workout weight. Read notes below for what prescriptions we’re looking for

DB Bent Over Row (x 5/arm)

Secondary

Metcon (AMRAP – Rounds)

10 minutes for max quality rounds:

7 T2B

4 power cleans

Opposite building and back shuttle run

Rest 30 seconds
*Notes: Complete 1 round swiftly but efficiently, then rest for 30 seconds following each round. Continue this until the expiration of the 10 minutes. If you are mid round at the 10 minute mark, finish. Choose options that will allow you to attain 6+ rounds

T2B:

L1: Lying straight leg raise

L2: Kipping straight leg raise (hips/chest/eyes)

L3: T2B

Power cleans: This weight shouldn’t take you more than 3-4 efforts to build to and should feel like about a 3-4/10 scale. Reps can be touch and go if mechanics allow, otherwise drop and go singles is a sufficient approach.

L2: 185/115

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