24
06
2017

Saturday (6/24/17)

CrossFit Goat – CrossFit (Goat) TEAMS OF 3 • 100 calorie row • 80 box jump overs (24/20) • 60 power snatches (75/55) • 40 T2B • 60 power snatches (75/55) • 80 box jump overs (24/20) • 100 calorie row

23
06
2017

Friday

CrossFit Goat – CrossFit (Goat) Metcon (Weight) OTM x 10 (5 Rounds): Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat Metcon (Time) 21 Kettlebell Hang Squat Cleans (53’s/35’s) 21 Kipping Handstand Pushups 600 Meter Run 15 kettl...

22
06
2017

Thursday

CrossFit Goat – CrossFit (Goat) Warm-up Complete 3 Rounds 10 Push Ups 15 Air Squats 20 PVC Pass Throughs 10 Calorie Row Metcon (No Measure) Four Sets 8-10 Dumbbell Bench Press Rest :45 Seconds 20 KB Swings (35/25) Rest :45 Seconds 8-10 Single Arm Dumbbell Row Rest :45 Seconds Metcon (Time) 5 R...

21
06
2017

Wednesday

CrossFit Goat – CrossFit (Goat) Hang Power Clean On the Minute x 10: Set #1 – 5 Hang Power Cleans @ 60% of 1RM Set #2 – 4 Hang Power Cleans @ 65% of 1RM Set #3 – 3 Hang Power Cleans @ 70% of 1RM Set #4 – 2 Hang Power Cleans @ 75% of 1RM Set #5 – 1 Hang Power Clean @ 80% of...

20
06
2017

Tuesday

CrossFit Goat – CrossFit (Goat) Metcon (No Measure) Set #1 – Curb and Back 30% of Max Strict HSPU Set #2 – Curb and Back 35% of Max Strict HSPU Set #3 – Curb and Back 40% of Max Strict HSPU Set #4 – Curb and Back 35% of Max Strict HSPU Set #5 – Curb and Back 30% of Max Stri...