12
06
2017

Monday

CrossFit Goat – CrossFit (Goat) Snatch (1 Power Snatch+ 1 OHS + 1 Squat Snatch) On the 0:00 – 50% of 1RM Squat Snatch On the 1:00 – 55% of 1RM Squat Snatch On the 2:00 – 60% of 1RM Squat Snatch On the 3:00 – 50% of 1RM Squat Snatch On the 4:00 – 55% of 1RM Squat Snatch On t...

09
06
2017

Friday

CrossFit Goat – CrossFit (Goat) Gymnastics 2 Rounds of Negative HSPU – :03-:05 descent Minute 1 – :30 on/:30 off Minute 2 – :30 on/:30 off Minute 3 – :30 on/:30 off Minute 4 – :30 on/:30 off Minute 5 – Rest Those with strict HSPU (only strict) may work the same timing. Freight Train (Wei...

08
06
2017

Thursday

CrossFit Goat – CrossFit (Goat) Warm-up (No Measure) Warm Up 3 Minutes of Rowing or Biking Followed by 2 Rounds 10 Lunge Pass Through 10 OHS with PVC 10 Inch Worms 10 Superman Holds 1 Minute Air Squat Hold at the Bottom 1 Minute Plank Metcon (No Measure) EMOM 12 Minute 1- :30s L-Sit Hang from...

07
06
2017

Wednesday

CrossFit Goat – CrossFit (Goat) Clean and Jerk (1RM ) Bullfrog (AMRAP – Rounds and Reps) “BULLFROG” AMRAP 15: 30 Calorie Row 30 Box Jumps (24/20) 30 Thrusters (65/45) Tips: Row – maintain a pace slightly higher than your recovery pace. Box Jumps – Consistency is k...

06
06
2017

Tuesday

CrossFit Goat – CrossFit (Goat) Metcon (Time) For Time: 21 Deadlifts (225/155), 120 double-unders 15 Deadlifts (225/155), 90 double-unders 9 Deadlifts (225/155), 60 double-unders*Any singles are a double count Performance: (185/135) Fitness: (115/85) Metcon (No Measure) 3×15 GHD Situps wi...