Wednesday 11/18/15

Behemoth CrossFit – Group Class

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(No Measure)

Warm-up sets (6-8 minute circuit for quality):

2 sets for quality:

A. Keg carry x 60 feet

B. TGU x 1/arm

C. Shoulder dislocates x 5/5

D. Band pull-aparts x 10/movement

A: Keg Carry (x 240 feet (4 lengths))

Working sets (15 minute circuit):

A. Keg hip carry x 240 feet

B. TGU x 2/arm

B: Turkish Get Up (x 2/arm)

Metcon (Time)

8 minutes for max rounds:

5 burpee pull-ups

7 deadlifts

12 wall ball shots
Notes: If you begin with strict and burn out, move to burpee pull-ups or rest longer

-Burpee pull-ups:

Level 2: strict pull-ups

Level 3: weighted pull-ups

-Deadlifts:

Level 1: Barbell

Level 2: Axel bar

Level 3: Axel bar w/ 135/95

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