4/_D5sOiTjeWp-KEKTekJKAgEW1jRuG7odjMyAIei9ivI
09
12
2017

Saturday

CrossFit Goat – CrossFit (Goat)   Metcon (Time) 2 Person Teams 1200M RUN (200M Sprints-6 each) 20-Burpees 40-Wallballs 60-Kettlebell Swings 53/35 80-Push-ups 100-Double Unders 1200M Run

08
12
2017

Friday

CrossFit Goat – CrossFit (Goat)   Deadlift (7 Sets of 2 Deadlifts) Using blocks, or by stacking plates, we are looking to start with the bar just below the knee-cap. Set #1 – 65% of estimated 1RM DL Set #2 – 70% of estimated 1RM DL Set #3 – 75% of estimated 1RM DL Set #4 – 80% of estimate...

07
12
2017

Thursday

CrossFit Goat – CrossFit (Goat)   Metcon (Time) 10 Rounds For Time: 10 Walking Lunges 10 Pushups Mobility Couch Stretch 2:00 Each Side Banded Hamstring Stretch 2:00 Each Side DORSIFLEXION (ANKLE) 2:00 Each Foot https://www.youtube.com/watch?v=O9u1_Bvpng4&width=640&height=480 Bande...

06
12
2017

Wednesday

CrossFit Goat – CrossFit (Goat)   Back Squat 2 Rounds: Max Reps in :15 seconds @ 135/95 Rest :45s Max Reps in :30 seconds @ 185/135 Rest 1:30 Max Reps in :45 seconds @ 225/155 Rest 3:15 between rounds. Metcon (Time) “JOHNNY” 1,200 Meter Run Directly into… 3 Rounds: 19 Toes to...

05
12
2017

Tuesday

CrossFit Goat – CrossFit (Goat)   Strict Handstand Push Up (2:00 Rest Between Sets) These repetitions can be one of many variations. From most challenging: 1. To the floor 2. Pike Pushups from box 3. Pike Pushups from floor 4. Pushups from Toes 5. Pushups to Box or Bench Set #1 – 18% of B...