Wednesday 2/03/16

Behemoth CrossFit – Group Class

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(No Measure)

A.

-Crossover symmetry (before class)

-T-spine mob (peanut)

-Joint MOB + table top rocks, shoulder extensions, thoracic bridge, pass throughs x 5/5 band pull aparts x 5/movement

-Review previous week:

2x:

Hollow roll to arch x 5

Scap/lat retractions x 5

Hanging hollow to arch swing (baby kip) x 10

-Skill warm-up: Progressing the kipping swing (part 2)

3x (10 minutes of skill play alternating w/ a partner):

Hanging hollow to arch swing (baby kip) + knees up

Hanging hollow to arch swing (big kip) + knees to elbow

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8:

8 box jumps 30/24

7 burpees

6 hang power snatch 135/95 (1st or 2nd position)
A. Behemoth Snatch Progression x 1 set, 3 reps of:

RDL

1st position high pull (scare crow)

1st pos hang power snatch

2nd pos hang power snatch + OHS

3rd pos squat snatch

*Notes

Level 1: 1 set every 2:00-2:30

Level 2: For time

Hang power snatch: reps should be unbroken

Accessory Work

Tabata DB/plate pinch grip

20 on/10 off x 8 sets

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