05
06
2017

Monday

CrossFit Goat – CrossFit (Goat) Shoulder Press Tee’d Up (AMRAP – Reps) “Tee’d Up” AMRAP 5: 15/12 Calorie Row 15 Wallball Shots Rest 3:00 AMRAP 5: 15 Burpees 15 Kettlebell Swings (53/35) Rest 3:00 AMRAP 5: 15 Sumo-Deadlift High Pulls (75/55) 15 Overhead Squats (75/55) Track each wor...

03
06
2017

Saturday

CrossFit Goat – CrossFit (Goat) Adderall (3 Rounds for reps) Part #1 – In a 10:00 Window: Run 1 Mile Time Remaining, Max Clean and Jerks (135/95) — Rest 3:00 — Part #2 – In a 7:00 Window: Run 800 Meters Time Remaining, Max Power Snatches (115/80) — Rest 3:00 — Part #3 – In a 4:00 Window: Run 4...

02
06
2017

Friday

CrossFit Goat – CrossFit (Goat) Back Squat (Heavy Single, see comments for guidance. ) Guidance: On the 0:00… 3 Reps @ 45% of 1RM On the 1:00… 2 Reps @ 50% of 1RM On the 2:00… 1 Reps @ 60% of 1RM On the 3:00… 3 Reps @ 50% of 1RM On the 4:00… 2 Rep @ 55% of 1RM On the 5:00…...

01
06
2017

Thursday

CrossFit Goat – CrossFit (Goat) 100m sprint (Time) 10x100m sprint 1:00 rest after each sprint Bring a stopwatch or a timer for yourself. Record slowest time.

31
05
2017

Wednesday

CrossFit Goat – CrossFit (Goat) Metcon (Time) Rest exactly 1:00 after each station, and include the rest times in the total time. 800 Meter Run 25/15 Calorie Assault Bike 50 Sledgehammer Hits 25/15 Calorie Assault Bike 800 Meter Run