12
08
2017

Saturday Community

CrossFit Goat – CrossFit (Goat) Metcon (Time) Teams of 2 3RFT: 30 Wallballs (20/14) 30 SDLHP (75/55) 30 Box Jumps (24/20) 30 Push Press (75/55) 30 Cal Row 30 Push-ups

11
08
2017

Friday

CrossFit Goat – CrossFit (Goat) SQUAT CLEAN COMPLEX (7 Sets of the complex:) Clean Pull + High Hang Squat Clean + Hang Squat CleanSet #1 – 50% of 1RM Squat Clean Set #2 – 55% of 1RM Squat Clean Set #3 – 60% of 1RM Squat Clean Set #4 – 65% of 1RM Squat Clean Set #5 – 70% of...

10
08
2017

Thursday

CrossFit Goat – CrossFit (Goat) Metcon (Time) For Time: Burpee Box Jump x 15 reps 24/20 Run x 200 meters Kettlebell Swings x 20 reps 53/35 Run x 200 meters Thruster x 25 reps 75/55 Run x 200 meters (1 person) Row x 30 Cal Run x 200 meters Mobility Saddle x 3min Seated Straddle x 3min Twisted C...

09
08
2017

Wednesday

CrossFit Goat – CrossFit (Goat) Back Squat (15-Rep Test) Taken from the rack, establish a 15-rep back squat for the day. This will be the third and final 15-rep test of “Grunt Work”. Metcon (AMRAP – Reps) ”BUMBLEBEE” AMRAP 7: Clean and Jerks (155/105) *OTM – 7 Wallballs (20/...

08
08
2017

Tuesday

CrossFit Goat – CrossFit (Goat) Push Press (5-5-4-3) Metcon (Time) ”BOAT RACE” 3 Rounds: Row 500 Meters Run 400 Meters Rest 3:00 between rounds. Your score is your time as you finish that final run on the 3rd round. Include the rest periods after rounds 1 and 2 (6:00 total), but d...