Wednesday 11/01/17

Announcements

****REMINDER**** Thursday Make Up Days Start This Week!
Check Facebook or your email for more info!

Behemoth CrossFit – Group Class

Primary

Metcon (AMRAP – Rounds and Reps)

“Barbells for Boobs 2017 fundraiser workout #5”

Every 5 minutes for 30 minutes (3 sets of each):

First 5 minutes:

750m row

Rest the remaining portion of time

Second 5 minutes:

AMRAP in 3:

4 strict pull-ups

4 squat cleans

Rest the remaining portion of time
*Notes: Find a partner who is of similar strength and ability. One partner starts at the row, other partner starts at the AMRAP. Score will be best 750m row time and accumulated rounds and reps from AMRAP

Strict pull-up: These 4 reps should be done unbroken. Modify where needed to accomplish all 4 reps unbroken for multiple sets

L1: Rack assisted

L2: Box assisted

L3: Light band assisted (blue or less)

L4: Unassisted

*5/3 strict pull-ups, 5/3 ring dips and proficiency with the muscle up transition are requred for L5*

L5: Strict muscle-up

Squat cleans: Choose a weight that you can do all 4 reps consecutively. Weight shouldn’t take you more than 2 efforts to build to and should feel like a 2/10. Weight ranges for men: 75-135 and for women 55-95

L1: Muscle clean

L2: Power clean

L3: Power clean + front squat

L4: Squat clean

750m row (Time)

Row: Spend no more than 3-3:30 minutes on the rower. This pace should fall around a 5-7/10 scale. Not a sprint, but certainly not a leisurely row. Have a sense of urgency here. No one will work past 3:30

Leave a Reply

Your email address will not be published. Required fields are marked *