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03
02
2017

Friday

CrossFit Goat – CrossFit (Goat)

Metcon

Bottoms Up (AMRAP – Reps)

Ascending Ladder for 10 Minutes:

3 Clean and Jerks (135/95), 3 BB Facing Burpees

6 Clean and Jerks (135/95), 6 BB Facing Burpees

9 Clean and Jerks (135/95), 9 BB Facing Burpees

12 Clean and Jerks (135/95), 12 BB Facing Burpees

15 Clean and Jerks (135/95), 15 BB Facing Burpees

Continue to add 3 reps to each movement until the 10 minute time cap.

Round of 12’s = 60 reps

Round of 15’s = 90 reps

Round of 18’s = 126 reps

Round of 21’s = 168 reps

Round of 24’s = 216 reps
Performance (95/65), BB Facing Burpees, step only if there’s a reason you shouldn’t jump. (No, being tired isn’t a reason. We beat you to that one.)

Fitness level will use DB’s (20/15) or a barbell at coach’s discretion. Burpees.

Recovery

3 Supersets of Shoulder Bulletproofing:

15 Rotator Retractions

https://www.youtube.com/watch?v=vNMVDNGY_G0

20 Plate Front Raises

https://www.youtube.com/watch?v=o2xtcdgcle4

25 Banded Pull-Aparts

https://www.youtube.com/watch?v=VHRiIjvHJpY

Rest as needed between sets.

author: Amanda Greaver