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31
01
2018

Wednesday

CrossFit Goat – CrossFit (Goat)   Strength Stamina Squat (Week 4) Alternating EMOM x 12 (6 Rounds): Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Working load today is at 66% of our best Front Squat, for *both* movements. This is the same loading as last week, but we are addin...

30
01
2018

Tuesday

CrossFit Goat – CrossFit (Goat)   Metcon Metcon (6 Rounds for reps) Every 1:30 for 6 rounds, :30 ME HSPU HSPU Subs: Hand stand holds or HSPU w/ ab mat or 2 arm DB press or push ups Metcon Opening Day (Time) 21 – 15 – 9: Wallballs (20/14) – Both to a 10′ Target Pull-Ups Thrusters (95/65) B...

29
01
2018

Monday

CrossFit Goat – CrossFit (Goat)   Strength OHS + Snatch Balance 1 set of the complex every 1:00, for 5 total sets. 5x(1+1) https://www.youtube.com/watch?v=lR2hxGlI6Fs This work piece is a continuation of your warm up in preparation for the next section. Start with the bar and build each s...

27
01
2018

Saturday

CrossFit Goat – CrossFit (Goat)   Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Post WOD/Extra Credit

26
01
2018

Friday

CrossFit Goat – CrossFit (Goat)   Strength Deadlift Work to a Heavy Triple in 20 minutes. Build slowly. rest between sets. You should have time for 6-8 sets. Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# /...