25
07
2017

Tuesday

CrossFit Goat – CrossFit (Goat) Warm-up (No Measure) To be used at the tail end of the warmup: Alternating Tabata (8 Sets of :20s on / :10s off) Hollow Rocks Superman Rocks Fifth Wheel (3 Rounds for reps) “FIFTH WHEEL” “Fifth Wheel” Part #1 In a 5:00 Window… 7 Rounds of “The Chief”...

24
07
2017

Monday

CrossFit Goat – CrossFit (Goat) Back Squat (10-8-6-4-2) 10 Reps @ 68% of estimated 1RM Back Squat 8 Reps @ 73% of estimated 1RM Back Squat 6 Reps @ 78% of estimated 1RM Back Squat 4 Reps @ 83% of estimated 1RM Back Squat 2 Reps @ 88% of estimated 1RM Back Squat Flip and Flo...

22
07
2017

07/22/2017

CrossFit Goat – CrossFit (Goat) Metcon Metcon (Time) “D3” 400 meter run 2 rounds of DT 400 meter run 2 rounds of DT 400 meter run 2 rounds of DT *One Round of DT consists of: 12 deadlifts, 9 hang power cleans, 6 push jerks (155/105)

21
07
2017

Friday

CrossFit Goat – CrossFit (Goat) Squat Stamina Alternating On the Minute x 12 (6 Rounds): Odd Minutes – 2 Front Squats @ 70% of 1RM Front Squat Even Minutes – 4 Back Squats @ 70% of 1RM Front Squat Metcon (AMRAP – Reps) “RAISE THE BAR” Ascending Ladder for 8 Minutes: 3...