Wednesday 12/16/15

Behemoth CrossFit – Group Class

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(No Measure)

2 sets:

Shoulder dislocates x 5/5

Band pull-apart series x 5/movement

Farmer’s Carry (x 120 feet)

20 minute BUILDING strength circuit (3+ sets):

Working sets:

A. Farmers carry x 120 feet

B. Segmented chin-up work x 3-5 reps w/ 2-sec pauses

C. Bar dips x 6-8

Notes: build off of 11/25 strength work

-Segmented chin-up work: working the negative here but if you can do the full chin-up, do it!

Level 1: box assist

Level 2: unassisted

Level 3: weighted

-Bar dips:

Level 1: banded

Level 2: unassisted

Level 3: weighted

Metcon (Time)

Complete 6 total sets with a partner, you go, I go style (12:00 cap):

15/10 AB calories

15 KBS
Notes:

-KBS

Level 2: 70/55 above forehead level

-Assault bike: DO NOT work longer than 60 seconds on the bike.

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