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23
09
2017

Saturday

CrossFit Goat – CrossFit (Goat)   Mind Eraser (AMRAP – Rounds and Reps) “MIND ERASER” AMRAP 20: 7 Power Cleans (115/80) 7 Burpees 200 Meter Run Post total rounds + repetitions to the leaderboard below. The run must be completed in full to count towards the score (if we f...

22
09
2017

Friday

CrossFit Goat – CrossFit (Goat)   Front Squat (1×2) One Complex = 1 Pausing Front Squat (2 second Pause) + 1 Front Squat (no pause) On the Minute x 7 Set #1 – 1 Complex @ 50% of 1RM Front Squat Set #2 – 1 Complex @ 55% of 1RM Front Squat Set #3 – 1 Complex @ 60% of 1RM Front Squat Se...

21
09
2017

The Benefits of Crossfit Goat

There are so many benefits to joining the Crossfit Goat community besides more knowledge of workouts. The extensive benefits include receiving nutritional advice, developing a healthier mind, finding great friendships, diverse class programming, knowledgeable, friendly coaches and a real sense of co...

21
09
2017

Thursday

CrossFit Goat – CrossFit (Goat)   Recovery A. 9min EMOM Box Jump Over x 6 reps 24/20 Kettlebell Swing x 6 reps 55/35 7min EMOM Burpee x 5 reps Wall Ball x 5 reps 20/14 5min EMOM Row x 21/15 cal B. Mobility Lizard x 2min Lizard x 2min Pigeon x 2min Pigeon x 2min Seal x 2min https://www.you...

20
09
2017

Wednesday

CrossFit Goat – CrossFit (Goat)   Warm-up After coach lead warm-up, complete the following barbell technique/warm-up for snatch skill work: A) On the Minute x 5: 2 Pausing Snatch Grip Deadlifts *2 second pause just below the knee B) On the Minute x 5: 3 Snatch High Pulls (Flat Footed) htt...