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04
10
2017

Wednesday

CrossFit Goat – CrossFit (Goat)   Overhead Squat (In 7:00 Build to a Moderate 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 movem...

03
10
2017

Tuesday

CrossFit Goat – CrossFit (Goat)   Metcon (Time) “UNDERTOW” 5 Rounds: 200 Meter Run 30 Double-Unders 9 Hang Power Cleans (135/95) Metcon (Time) For time: 21 – 18 – 15 – 12 – 9 Weighted AbMat Sit-Ups (15/10) Row Calories Hug either a plate or a dumbbell to your chest.

02
10
2017

Monday

CrossFit Goat – CrossFit (Goat)   Snatch (3 Sets of 1 @ 85%, 2 Sets of 1 @ 90%) 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...

30
09
2017

Saturday

CrossFit Goat – CrossFit (Goat)   Lava Run (Time) “LAVA RUN” 800 Meter Run, 50 Overhead Squats 800 Meter Run, 50 Thrusters 800 Meter Run, 50 Front Squats If we are rowing today, males are to complete 1K row per round, and females 800m per round. Rx – 45/35 (empty barbell).

29
09
2017

Friday

CrossFit Goat – CrossFit (Goat)   Power Snatch (5×2) PAUSING POWER SNATCH: READ BELOW Set #1 – 50% of 1RM Snatch Set #2 – 60% of 1RM Snatch Set #3 – 65% of 1RM Snatch Set #4 – 65% of 1RM Snatch Set #5 – 65% of 1RM Snatch The pause takes place just past below the knee in this lift. Ho...