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Friday

09.06.2017

CrossFit Goat – CrossFit (Goat)

Gymnastics

2 Rounds of Negative HSPU – :03-:05 descent

Minute 1 – :30 on/:30 off

Minute 2 – :30 on/:30 off

Minute 3 – :30 on/:30 off

Minute 4 – :30 on/:30 off

Minute 5 – Rest

Those with strict HSPU (only strict) may work the same timing.

Freight Train (Weight)

“Freight Train” V1

On the Minute x 5

Minute 1 – 7 Hang Squat Cleans + 3 Push Jerks

Minute 2 – 6 Hang Squat Cleans + 4 Push Jerks

Minute 3 – 5 Hang Squat Cleans + 5 Push Jerks

Minute 4 – 4 Hang Squat Cleans + 6 Push Jerks

Minute 5 – 3 Hang Squat Cleans + 7 Push Jerks

Load the bar with 50% of your estimated 1-Rep Clean and Jerk.

The goal is to hang onto the bar for all repetitions inside the minute.

Log your 50% in the weight.

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author: Amanda Greaver