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13
01
2018

Saturday

CrossFit Goat – CrossFit (Goat)   Metcon Metcon (Time) “The Sandlot” Teams of 3 Complete 21 Rounds of: 10 Sandbag Front Rack Lunges 10 Sandbag Ground to Shoulder 10 Lateral HopsOover Sandbag 200 M Row (Bike if too many teams) Perform as a relay. When teammate in front of you r...

12
01
2018

Friday

CrossFit Goat – CrossFit (Goat)   Metcon Metcon (3 Rounds for reps) BURPEE BOX JUMP OVERS AMRAP 2:30: Burpee Box Jump Overs – Rest 1:00 – AMRAP 1:30: Burpee Box Jump Overs – Rest 1:00 – AMRAP :30: Burpee Box Jump Overs Rx Box is 24″/20″, and these are open-standards (box facing). Step-Ove...

11
01
2018

Thursday

CrossFit Goat – CrossFit (Goat)   Skill Pull Up Progressions Week 3 – Athlete Does not Have Pull Ups Yet This section is for those who do not have pull ups yet. Though the movements are similar to weeks 1 & 2, the volume and intensity should be building. Every 2 minutes for 4 se...

10
01
2018

Wednesday

CrossFit Goat – CrossFit (Goat)   Strength Push Press (Build to moderate/heavy set of 3 in 15 minutes.) Metcon Metcon (Time) “Hardwood” 60 DU 50 Push Ups 40 Wall Ball Shots 20/14 30 T2B 20 Bar Facing Burpees 10 Thrusters 20 Minute TimeCap

09
01
2018

Tuesday

CrossFit Goat – CrossFit (Goat)   Skill Metcon (12 Rounds for reps) SKILLS: DU + HSPU Alternating EMOM x 12 Odd Minutes – :40s Double-Unders Even Minutes – :30s Kipping HSPU This section of work is for practice/training. We are not racing. For athletes who have proficient DUs and/or HSPUs...