4/_D5sOiTjeWp-KEKTekJKAgEW1jRuG7odjMyAIei9ivI
04
12
2017

Monday

CrossFit Goat – CrossFit (Goat)   Gymnastics Alternating OTM x 10 (5 Rounds): Even Minutes – 7 Strict Pull Ups Odd Minutes – 40 Double-Unders Metcon (Time) “IEKCAJ” 1 Round: 30 CTB Pull-Ups 50 Thrusters (45/35) 70/50 Calorie Row

02
12
2017

Saturday

CrossFit Goat – CrossFit (Goat)   Metcon (AMRAP – Rounds and Reps) You Go I Go In Teams Of 2 AMRAP 20 12 Sit Ups (Partner 1) 12 KB SDHP (53/35) (Partner 2) 12 Jumpimg Squats (Partner1) 6 Burpees (Partner 2) 200 Run (Partner 1) When partner 1 completes the run partner 2 begins the si...

01
12
2017

Friday

CrossFit Goat – CrossFit (Goat)   Pausing Front Squat (2 Sec Pause at Parallel, Pause at the Bottom) Set #1, On the 0:00… 1 Rep @ 45% of 1RM Front Squat Set #2, On the 1:00… 1 Rep @ 50% of 1RM Front Squat Set #3, On the 2:00… 1 Rep @ 55% of 1RM Front Squat Set #4, On the 3:00… 1 Rep @ 60%...

30
11
2017

Thursday

CrossFit Goat – CrossFit (Goat)   Metcon (No Measure) 40-30-20-10 Calorie Row Ball Over Shoulder Followed By 1 Mile Run/ Walk The aim for today is to break a sweat. Your pace should be where you are breathing hard but could still have a conversation. Mobility SHOULDER TO FLOOR 1:00 Each S...

29
11
2017

Wednesday

CrossFit Goat – CrossFit (Goat)   Metcon (AMRAP – Reps) Handstand Push Ups AMRAP 5 of the Unbroken Complex: 5% of Benchmark – Dead-Stop Strict HSPU 7% of Benchmark – Strict HSPU 10% Benchmark – Kipping HSPU Option B- Pike Push Ups 5% of Benchmark Box Shoulder Taps,...