Wednesday 12/14/16

Behemoth CrossFit – Group Class

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Primary

Front Squat (x 3-5)

20 minutes to cycle through the following strength components:

A. Front squats x 3-5 @ 31X2

After your 3rd set of front squats, begin adding supersetting with…

B. Wrist series x 5 reps (wrist folds, lateral rocks, knuckle folds, fingertip extensions)

C. Wtd push-up plank x :60

*Notes: 3 second descent, 1 second hold in the bottom, explode up and 2 second rest at the top to reset the breath and brace

weighted plank (x 60 seconds)

Secondary

Metcon (AMRAP – Reps)

3 sets:

60 seconds ME KBS (70/45)

60 seconds rest

Immediatley upon finishing your 3rd set of rest, carry the KB HOWEVER desired for a behemoth lap, so long its not resting on any part of your body. If you drop the KB at all, you have the # of KBS you completed in the workout in burpees before your workout ends :)…so don’t drop it
*Notes: Choose a CHALLENGING KB. Shoulder height is all we’re looking for.

Accessory Work

2 sets:

Hamstring curls x 8-10

Natural GHR x 8-10

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