30
05
2017

Tuesday

CrossFit Goat – CrossFit (Goat) () Metcon (Weight) Alternating EMOM x 12 (6 Rounds): Odd Minutes – 3 Deadlifts (building) Even Minutes – 3 Deficit Kipping HSPURecord DL weight. Note any deficit in comments. Performance – HSPU or :03 negative descent Fitness – Pike push-ups Christin...

29
05
2017

Monday

CrossFit Goat – CrossFit (Goat) Back Squat Wave #1 – “On the 2:00” 0:00… Set #1 – 3 Back Squats @ 60% of 1RM Back Squat 2:00… Set #2 – 2 Back Squats @ 65% of 1RM Back Squat 4:00… Set #3 – 1 Back Squats @ 70% of 1RM Back Squat Wave #2 – “On the 2:00” 6:00… Set #4 – 3 Back Squats @ 6...

27
05
2017

May, Saturday 27, 2017

CrossFit Goat – CrossFit (Goat) Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more abou...

26
05
2017

Friday, May 26, 2017

CrossFit Goat – CrossFit (Goat) Front Squat (5×2) 1 set every 2:00 Target = 88% 1RM (Or up 5-10 pounds from last week) Metcon (3 Rounds for time) 3x500m Row 2:1 Rest-Work (Example, 2:00 500m Row is followed by 4:00 rest)

25
05
2017

Thursday, May 25, 2017

CrossFit Goat – CrossFit (Goat) Close Grip Bench Press (5×5) Hands directly over shoulders. Bent Over Row (5×5) Conditioning 5 Rounds (NOT for time) 10 Bottoms Up KB Press (5 right arm … 5 left arm) 10 Slow Raise to L-Hang 10 Overhead Plate Lunge (45/25) :30 Plank (Add a plate...