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10
02
2017

Friday

CrossFit Goat – CrossFit (Goat)

Metcon (AMRAP – Rounds and Reps)

“SHOOP”

AMRAP 18:

30 Push Jerks (95/65)

30 Box Jumps (24″/20″)

30 Toes to Bar

30 Calorie Row
PERFORMANCE

30 Push Jerks 45/35

30 Step Ups (24/20)

30 Knees to Chest

30 Calorie Row

FITNESS

30 Push Press (20/15) Use 2 dumbbells

30 Step Ups (20/18)

30 Sit Ups

30 Calorie Row

Metcon (No Measure)

Alternating EMOM x 12 (6 Rounds):

:40s – Bike for Calories

:40s – Max Double-Unders
On the bike, we are looking for a moderate pace throughout. The purpose is to create a moderate metabolic environment for the double-under practice. It is not a test for max calories, but rather a recovery pace. On the double-unders, we have 40 seconds of each minute to practice our movement. Focus on moving well here. Hands low by the sides, with the wrists managing the rotations, not the arms and shoulders. We will continue to hone our double-unders leading into the Open, as this is a movement that pays off to be smooth and efficient on.

author: Amanda Greaver