Wednesday 12/09/15

Behemoth CrossFit – Group Class

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Back Squat (5 x 2)

20 total minutes of work:

Warm-up sets (8-10 minutes)

Back squat x 10/5/3

*There should be no rest except the time it takes to take weight off and put it on. Have a good idea of where you want your first set to be.

Working sets:

Every 3 minutes for 15 minutes:

Back squat x 2 + bar dips x 8-12

Notes: Compare and build off 11/21

Level 1: Back squat x 2 + box dips (feet on ground)

Level 2: Back squat x 2 + box dips (feet on box)

Level 3: Back squat x 2 + bar dips

Metcon (No Measure)

Optional accessory work:

1-3 sets:

Anchored sit-ups x 20

Walking lunges x 20
Level 2: wtd anchored sit-ups + carry a KB

Notes: Perform on your own after completing todays primary work

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