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23
10
2017

Monday

CrossFit Goat – CrossFit (Goat)   Warm-up Hang Power Snatch + Power Snatch (OTMx9 (3 rounds)) 1 Hang Power Snatch + 1 Power Snatch Set # 1 (On the 0:00) – 1 Complex 60% of 1RM Set # 2 (On the 1:00) – 1 Complex 65% of 1RM Set # 3 (On the 2:00) – 1 Complex 70% of 1RM On the 3:00, we are to...

21
10
2017

Saturday

CrossFit Goat – CrossFit (Goat)   100 Proof (Team Version) (Time) For Time: 100 Calorie Assault Bike 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 100 CTB Pull-Ups 100 Power Snatches (95/65) 100 Box Jump Overs (24/20) 100 Calorie Assault Bike If a bike is not available today, use...

20
10
2017

Friday

CrossFit Goat – CrossFit (Goat)   Warm-up After coach lead warm-up, complete the following movement primer with an empty BB: 3 Sets: 3 Tall Jerks + 3 Tall Cleans TJ – https://youtu.be/BlX6imPOf18 TC – https://youtu.be/FE1VnZB1wRw Followed by… 3 Sets: 3 Jerk Balance + 3 High Ha...

19
10
2017

Thursday

CrossFit Goat – CrossFit (Goat)   Metcon (No Measure) A. 16min Alternating EMOM Thruster x 10 reps 45/35 :30 jump rope B. Mobility Foam Roll -Right Quad x 2min -Left Quad x 2min -Right Lat x 2min -Left Lat x 2min Saddle x 3min

18
10
2017

Wednesday

CrossFit Goat – CrossFit (Goat)   Freedom Sauce (Calories) “Freedom Sauce” Part 1 With a 3:00 Clock: 21 Overhead Squats (95/65), 21 Lateral Burpees over Rower, Max Calorie Row Rest 3:00 “Freedom Sauce” Part 2 With a 3:00 Clock: 18 Overhead Squats (115/80), 18 Lateral Burpees over Rower, M...