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16
10
2017

Monday

CrossFit Goat – CrossFit (Goat)   Warm-up After coach lead warm up to prime the movement: On the Minute x 5 with an empty BB: 1 Pausing Overhead Squat + 2 Snatch Balances Then: Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch Set #2 – Power Snatch + OHS + Squat Snatch @ 55%...

14
10
2017

Saturday

CrossFit Goat – CrossFit (Goat)   Metcon (Time) “WARPATH” For Time: 800 Meter Run, 6 Rounds of “The Chief” 400 Meter Run, 4 Rounds of “The Chief” 200 Meter Run, 2 Rounds of “The Chief” 1 Round of “The Chief”: 3 Power Cleans, 6 Pushups, 9 Air Squats Rx – 135/95

13
10
2017

Friday

CrossFit Goat – CrossFit (Goat)   Split Jerk (7 Sets, 1 Pausing Split Jerk + 1 Split Jerk) On the pausing split jerks, there are two pauses – at the dip, and at the split receiving position. At both positions pause for a full 2 seconds. Set #1 – 65% of 1RM Clean and Jerk Set #2 – 70% of 1...

12
10
2017

Thursday

CrossFit Goat – CrossFit (Goat)   Metcon (No Measure) EMOM 25 Curb and Back X 2 Jump Rope Plank Bear Crawl Sit Ups Mobility COUCH STRETCH 2:00 Each Side Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to...

11
10
2017

Wednesday

CrossFit Goat – CrossFit (Goat)   Overhead Squat (Minutes 0:00 – 12:00 Build to Pause OHS) On the Pause Overhead Squat, we are looking for a two-second, active pause in the bottom of the squat. Taken from the rack, jerk the bar overhead, and take our time finding our technique on this mov...