Wednesday 11/23/16

Behemoth CrossFit – Group Class

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Primary

Take 15 minutes to cycle through the strength components

A. DB press x 4-6 + DB rows (from hinged position) x 4-6

B. Kip swings x 10

C. Power clean x 2-3 singles (building)

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

Secondary

Metcon (AMRAP – Rounds)

10 minute clock:

3 power cleans (185/115)

9 T2Bs

60m run

Rest 30-60 seconds
*Notes: Complete 1 round swiftly but efficiently, then rest for 30 seconds to 60 seconds following each round. These power cleans should be done 1 rep at a time. This weight should be “challenging” but still shouldn’t limit mechanics and should allow you to step right back up and lift again. Think slightly more challenging then you’re used to using.

Accessory Work

Metcon (AMRAP – Reps)

:20 work/:10 rest, x 8 sets

Push-ups

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