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10
10
2017

Tuesday

CrossFit Goat – CrossFit (Goat)   Clean (1@84, 1@87, 1@90, 1@ 90-95, 1@ 90-95) Warm-Up Sets Set #1 – 2 Power Cleans + 2 Front Squat @ 50% of 1RM Clean Set #2 – 2 Power Cleans + 2 Front Squats @ 55% of 1RM Clean Set #3 – 2 Power Cleans + 2 Front Squats @ 60% of 1RM Clean Set #4 – 2 Squat C...

09
10
2017

Monday

CrossFit Goat – CrossFit (Goat)   Snatch (1@85, 1@87, 1@90, 1@90-95, 1@90-95) Warm-Up Sets Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch Set #2 – Power Snatch + OHS + Squat Snatch @ 55% of 1RM Snatch Set #3 – Power Snatch + OHS + Squat Snatch @ 60% of 1RM Snatch Set #4 –...

07
10
2017

Saturday

CrossFit Goat – CrossFit (Goat)   Metcon (Time) Partner WOD In teams of 2 with only 1 person working at a time 100 Wallballs 20/14 90 Sit Ups 80 Air Squats 70 Box Jumps 24/20 60 Double Unders 50 Pull Ups 40 Walking Lunges 30 Push Presses 95/65 20 Ring Dips 10 Overhead Squats 95/65

06
10
2017

Friday

CrossFit Goat – CrossFit (Goat)   Pausing Split Jerk (5 Sets 2 Pausing Split Jerks + 1 Split Jerk) On the pausing split jerk, we have (2) pauses, both being (2) seconds at each: Pause #1 – Dip Pause #2 – Split Catch Set #1 – 65% of 1RM Clean and Jerk Set #2 – 70% of 1RM Clean and Jerk Set...

05
10
2017

Thursday

CrossFit Goat – CrossFit (Goat)   Metcon (No Measure) 5 Rounds Farmer Carry to Curb and Back 35/25 20 Box Step Ups 24/20 15 Push Ups 10 Jumping Lunges 5 Burpees Mobility SHOULDER TO FLOOR 1:00 Each Side https://youtu.be/D0li2U56nO4 From a kneeling position with both hands on the floor in...