19
06
2017

Monday

CrossFit Goat – CrossFit (Goat) Back Squat Complete each wave as one giant set, with as little rest as needed between weight changes. Wave #1 – 5 Back Squats (Each): 60% + 65% +  70% Rest 3:00 Wave #2 4 Back Squats (Each): 65% + 70% +  75% Rest 3:00 Wave #3 3 Back Squat...

16
06
2017

Friday

CrossFit Goat – CrossFit (Goat) Metcon (Weight) OTM x 12 (4 Rounds): Minute 1 – 4 Front Squats @ 60% of 1RM Front Squat Minute 2 – 8 Back Squats @ 60% of 1RM Front Squat Minute 3 – Rest Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

15
06
2017

Thursday

CrossFit Goat – CrossFit (Goat) Metcon (No Measure) Tabata 4 Rounds Each Movement Hollow Holds Super mans Rest 2:00 Tabata 4 Rounds Each Movement Planks Wall Sits Metcon (Time) 5 Rounds 12 KB Swings (35/25) 6 Toes to Bar 200 Run

14
06
2017

Wednesday

CrossFit Goat – CrossFit (Goat) Deadlift (8 Sets of 3) Set #1 – 5 Deadlifts @ 35% of 1RM Deadlift Set #2 – 4 Deadlifts @ 45% of 1RM Deadlift Set #3 – 3 Deadlifts @ 55% of 1RM Deadlift Set #4 – 3 Deadlifts @ 65% of 1RM Deadlift Sets #5-8 (4 Total), build to a heavy set of three...

13
06
2017

Tuesday

CrossFit Goat – CrossFit (Goat) Strict Handstand Push Up (Max Set) 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 Strict Pull Ups (Max Set) Establish a m...