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15
12
2017

Friday

CrossFit Goat – CrossFit (Goat) Back Squat (2 Squats, 2 Bar Muscle Ups, 2 Squats) Set #1 (On the 0:00) – 70% of 1RM Back Squat Set #2 (On the 2:00) – 73% of 1RM Back Squat Set #3 (On the 4:00) – 76% of 1RM Back Squat Set #4 (On the 6:00) – 79% of 1RM Back Squat Set #5 (On the 8...

14
12
2017

Thursday

CrossFit Goat – CrossFit (Goat)   Metcon (No Measure) OTM 20 (5 SETS OF EACH): Minute 1: Row x 10-15 Cals Minute 2: Burpee x 10-15 Minute 3: Air Squat x 10-15 Minute 4: Hollow Rock x 10-20 Mobility Couch Stretch 2:00 Each Side Banded Hamstring Stretch 2:00 Each Side DORSIFLEXION (ANKLE) 2...

13
12
2017

Wednesday

CrossFit Goat – CrossFit (Goat)   Strict Handstand Push Up These repetitions can be one of many variations. From most challenging: 1. To the floor 2. Pike Pushups from box 3. Pike Pushups from floor 4. Pushups from Toes 5. Pushups to Box or Bench Set #1 – 21% of Benchmark Total Reps + 15...

12
12
2017

Tuesday

CrossFit Goat – CrossFit (Goat)   Metcon (8 Rounds for time) “HALF AND HALF” 8 Rounds, On the 3:00: 21/15 Calorie Row 100 Meter Plate Run (45/25) Record each round Metcon (Calories) BIKE CONDITIONING 3 Rounds: 1:00 On, :30s Off :30s On, :15s Off :15s On, 1:30 Off

11
12
2017

Monday

CrossFit Goat – CrossFit (Goat)   Hang Power Snatch + Overhead Squat + Squat Snatch Round #1 (On the 0:00) 1 Snatch Complex @ 65% of 1RM Snatch + 10 Ring Dips Round #2 (On the 2:00) 1 Snatch Complex @ 69% of 1RM Snatch + 10 Ring Rows Round #3 (On the 4:00) 1 Snatch Complex @ 72% of 1RM Sn...