Wednesday 12/28/16

Behemoth CrossFit – Group Class

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Deadlift (x 2-4)

Take 20 minutes to cycle through the following strength components:

A. Deadlifts x 2-4 (shoes off and drop from the top)

B. Wtd push-ups x 6-8

After your 3rd or 4th set of these two, begin adding in…

C. Strict muscle-ups x 1-3 QUALITY reps


Deadlifts: double overhand until mixed grip is necessary

Weighted push-ups (x 6-8)

Wtd push-ups: choose an option to meet your ability level, this may be a lower rack system, push-ups from the ground or a weight on your back. Whichever you choose, hold yourself to a high standard of movement!


Metcon (AMRAP – Rounds and Reps)

AMRAP in 7:30:

15 WBS

30 double unders
*Notes: goal is 5+ rounds. Unbroken effort and smooth on both movements. If you are practicing double unders, practice no longer to the 90 second mark upon finishing your WBS.

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