28
04
2017

Friday, April 28, 2017

CrossFit Goat – CrossFit (Goat) Front Squat (4×6) 3:00/set 65-70% (Or increase 10 pounds from last week if not known) Metcon (Time) Buy In: 30/24 Calorie Assault Bike (40/32 on AirDyne) Then: 3 Rounds 30 Wall Balls 15 Toes to BarPerformance: 20/16 AAB – 30/24 AirDyne T2B -> Knee...

27
04
2017

Thursday, April 27, 2017

CrossFit Goat – CrossFit (Goat) Close Grip Bench Press (5×5) Hands directly over shoulders.:02 Decent :02 Pause at chest Superset w/ Bent Row Bent Over Row (5×5) Pause for :02 and control decent back Conditioning 20-15-10-5 / Not For Time BB Curl Slow Knee Raise (Pause :02 at top of...

26
04
2017

Wednesday, April 26, 2017

CrossFit Goat – CrossFit (Goat) Metcon (AMRAP – Reps) 12 Rounds (2:00 Each) 5 Deadlifts (255/175) 10 Bar Facing Burpees Max Rep AbMat Sit-Ups *Rotating between partner A and partner B for 24:00 total *Score = # of AbMat Sit-Ups (Put individual sit-up count in score…team total sit-u...

25
04
2017

Tuesday, April 25, 2017

CrossFit Goat – CrossFit (Goat) Back Squat (6×3) Tempo: :03 Decent / :03 Pause 2:30/Set Percentage – 75% Metcon (Time) “Jackie’s Step-Sister” Complete for time: 1000m Row 50 Russian KB Swings (70/53) 30 Chest to Bar Pull-UpsPerformance 1000m Row 50 Russian KB S...

24
04
2017

Monday, April 24, 2017

CrossFit Goat – CrossFit (Goat) Clean and Jerk (6×1(2+2+1)) Every 2:00 complete: 2 Power Clean 2 Front Squat 1 Split Jerk Percentage: No more than 80% Metcon (Time) 5 Rounds for Time: 200m Run 10 Plate G2OH (45/25)Performance: Plate weight = 35/15 Fitness: Plate weight = 25/10