Behemoth CrossFit – Group Class

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Warm-up

3 sets (10-12 minutes)

A. Power clean x 1-2

B. Push press x 1-2

B. Ring rows x 8-10

*Notes: Goal of today is to build into workout weight. We won’t spend more than 10 minutes here, so if you can take more than 3 sets, that is fine, so long you are ready to go immediately at the 10 minute mark)

Primary

Push Press (x 2)

Secondary:

EMOM for 14:

Minute 1: 2 power cleans + 20-30 double unders

Minute 2: 2 push press + 12 WBS

*Notes: You will use the same weight on the bar for both. Think of this more as strength work under a high heart rate. Weights need to be challenging, but not too challenging to compromise position, even under fatigue. Try to keep your sets around 30-40 seconds. If you fall outside of this window, especially early on, it will be VERY difficult to sustain throughout the workout. Find a loading and intensity that will allow you to accomplish this. Coaches will not allow you to work outside of 40 seconds, especially early on.

Power Clean (x 2)

fitness motivation

Got it!

fitness motivation

Got it!