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Friday

23.12.2016

CrossFit Goat – CrossFit (Goat)

Weightlifting

Paused Front Squat

One Complex = 1 Pausing Front Squat (2 second Pause) + 1 Front Squat (no pause)

On the Minute x 10

Set #1 – 3 Complexes @ 40% of 1RM Front Squat

Set #2 – 2 Complexes @ 50% of 1RM Front Squat

Set #3 – 1 Complex @ 55% of 1RM Front Squat

Set #3 – 1 Complex @ 60% of 1RM Front Squat

Set #4 – 1 Complex @ 65% of 1RM Front Squat

Set #5 – 1 Complex @ 70% of 1RM Front Squat

Sets #6 – Sets #10 (5 Sets)

Build to a heavy complex. Go by feel. Climb or go across as you see fit. Focus on an upright torso, and positioning of the weight back over the heel during the pause of the first squat. The first repetition sets the tone for the second.

Metcon

Blitzen (Time)

“BLITZEN”

5 Rounds:

20/16 Calorie Row

10 Thrusters (95/65)

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author: John Burroughs