Wednesday 5/04/16

Behemoth CrossFit – Group Class

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Warm-up

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

Shoulder prep routine (No Measure)

GB wrist series x 5-10/movement

Push-up + press throughs x 5

Thoracic bridge x 3-5/side

Rocking tables x 8

Pass throughs x 10/10

Band pull apart series x 5/movement

Scap retractions x 10

Bar hang (hands as close as possible) x 20-30 seconds

Jerk footwork (No Measure)

1 set:

Jump to land x 5

BTN jerk x 5

Front squat + jerk x 5 (focus on the transition from clean to jerk, hand and elbow position)

Primary

Clean and Jerk (x 8-12 reps)

Every :60-:90 for 12 minutes (8-12 sets):

Clean and jerk x 1

*Notes: Let your jerk footwork dictate your loading. Highest starting loads is 135/115. We WILL NOT go over 12 minutes!

Level 1: let jerk footwork dictate loading

Level 2: build to a tough clean and jerk for the day in 12 sets. Stick to the EMOM schedule!

Secondary

Front Squat (3 x 4)

*Notes: Use the rep scheme of 5/4/3/2/1 to build into your working weights for the workout. Make these sets as challenging as quality mechanics will allow.

Accessory Work

Push up plank (2 x :60)

*Notes: superset these with the cool down on the board

Level 2: wtd as heavy as quality positions will allow

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