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29
12
2017

Friday

CrossFit Goat – CrossFit (Goat)   Weightlifting Hang Power Clean HANG POWER CLEAN On the Minute x 10 2 Hang Power Cleans Build to a moderate weight. DO NOT EXCEED 75% OF YOUR C&J MAX. In “DT” today (the following conditioning), it is the hang power cleans that become the limiting fact...

28
12
2017

Thursday

CrossFit Goat – CrossFit (Goat)   Gymnastics Pull Up Progressions Week 1 This section is for those who don have pull ups yet. Week 1 is the building block for the upcoming weeks which build on the previous week’s work. Every 2 minutes for 3 sets: A. 15-30 second bar hang B. 2-3 slow...

27
12
2017

Wednesday

CrossFit Goat – CrossFit (Goat)   Strength Paused Front Squat FRONT SQUAT COMPLEX 7 Sets: Pausing Front Squat + Front Squat *2 Second Pause in Bottom Rest as needed between sets, but aim to keep it no longer than 2:00. All repetitions taken from the rack. Build to a heavy but not maximal...

26
12
2017

Tuesday

CrossFit Goat – CrossFit (Goat)   Gymnastics Handstand Push-ups STRICT HSPU AMRAP 2:00: Strict Handstand Pushups 1:00 Rest AMRAP 2:00: Strict Handstand Pushups Repeating our handstand pushup benchmark completed at the start of the cycle on November 01, 2017 If we completed pike pushups or...

22
12
2017

Friday

CrossFit Goat – CrossFit (Goat)   Squat Clean Thruster (7 Sets) Every 90 Seconds 25 Double-Unders 1 Squat Clean Thruster Athlete’s choice on weight as we climb through the 7 sets, with the intention on starting at 60% of your estimated 1RM Thruster. Metcon (AMRAP – Reps) “RAIS...