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06
01
2018

Saturday

CrossFit Goat – CrossFit (Goat)   Metcon (Time) SHOW ANGIE SOME GRACE In teams of 2 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats 30 Clean and Jerks (135/95) Only one person working at a time.

05
01
2018

Friday

CrossFit Goat – CrossFit (Goat)   Strength Romanian Deadlift (3×8) Perform the RDL for technique today. Focus on form and do not exceed 50% of your 1RM. We are looking to focus on our hip so that posterior chain is loaded and trained. Deadlift (3×8) Changing to a conventional de...

04
01
2018

Thursday

CrossFit Goat – CrossFit (Goat)   Gymnastics Pull Up Progressions Week 2 – No Pull Ups This section is for those who do not have Pull Ups yet. Though the movements are the same as Week 1, Week 2 builds in volume. Be patient and hang with these progressions for 4 weeks. Every 2 minut...

03
01
2018

Wednesday

CrossFit Goat – CrossFit (Goat)   Strength Push Jerk In 10 minutes build to a moderate weight, 75% of max jerk 1RM. If you do not know your 1RM Jerk, you can still build based off feel and feed back from your coach. Metcon Metcon (Time) “FIRST DEGREE” 27 – 21 – 15 – 9 Wallball...

02
01
2018

Tuesday

CrossFit Goat – CrossFit (Goat)   Strength 3 Position Clean 3-POSITION CLEAN 7 Sets of the Complex: One hang squat clean from mid-thigh One hang squat clean from knee-level One squat clean (from floor) In the 3-Position Clean, our focus is positioning at these very specific parts of our c...