31
07
2017

Monday

CrossFit Goat – CrossFit (Goat) Weightlifting Behind the Neck Push Jerk Build to a Moderate Set of 3 Repetitions The purpose of the behind the neck push jerk today is train the “punch” as we receive snatches. With all repetitions taken from rack, step into a back rack position. After stepping...

29
07
2017

Saturday

CrossFit Goat – CrossFit (Goat) Metcon (Time) In Teams of 2: 10-9-8-7-6-5-4-3-2-1 Squat Cleans (135/95) 100 Meter Run Partner one completes the first full round of 10 squat cleans + 100 meter run. Parter two then completes the same (10 squat cleans + 100 meter run). Rinse repeat, alternating b...

28
07
2017

Friday

CrossFit Goat – CrossFit (Goat) Open Test (AMRAP – Rounds and Reps) “OPEN TEST” AMRAP 20: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps (24″/20″) 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Barbell Facing Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Squat Snatc...

26
07
2017

Wednesday

CrossFit Goat – CrossFit (Goat) Sumo Deadlift (5 minutes to build to a moderate 7) Today’s intention is to establish a “moderate” load for each movement… a submaximal load that we are moving very well with. There should not be any rounding of the back or grinding repetitions on any of these pi...

25
07
2017

Tuesday

CrossFit Goat – CrossFit (Goat) Warm-up (No Measure) To be used at the tail end of the warmup: Alternating Tabata (8 Sets of :20s on / :10s off) Hollow Rocks Superman Rocks Fifth Wheel (3 Rounds for reps) “FIFTH WHEEL” “Fifth Wheel” Part #1 In a 5:00 Window… 7 Rounds of “The Chief”...