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06
01
2017

Friday

CrossFit Goat – CrossFit (Goat)

Weightlifting

Snatch Grip Deadlift

Set #1 – 3 Reps @ 85% of 1RM Snatch

Set #2 – 3 Reps @ 90% of 1RM Snatch

Set #3 – 3 Reps @ 95% of 1RM Snatch

Set #4 – 3 Reps @ 100% of 1RM Snatch

Set #5 – 3 Reps @ 105% of 1RM Snatch

Rest as needed between sets. Focus on the knees tracking back to allow a vertical bar path off the ground. As the bar passes the knee, continue to squeeze your armpits together (lats on) to keep the bar close to the body. Imagine it can never be more than a half an inch away from the body at all times.

Ring It In (Time)

“RING IT IN”

For Time:

7 Ring Muscle-Ups

100 Double-Unders

20 Squat Snatches (115/80)

100 Double-Unders

7 Ring Muscle-Ups

If we are currently working on our Muscle-Ups, see the follow modifications:

A) Reduce the volume to 5, 4, or 3 repetitions.

B) Complete 20 Banded Strict Muscle-Ups in place of the 10 Ring Muscle-Ups. VIDEO: https://www.youtube.com/watch?v=jtmu_0qVZnk

C) Complete 20 Burpee Pull-Ups in place of the 10 Ring Muscle-Ups.

Metcon

author: Amanda Greaver