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13
10
2017

Friday

CrossFit Goat – CrossFit (Goat)

 

Split Jerk (7 Sets, 1 Pausing Split Jerk + 1 Split Jerk)

On the pausing split jerks, there are two pauses – at the dip, and at the split receiving position. At both positions pause for a full 2 seconds.

Set #1 – 65% of 1RM Clean and Jerk

Set #2 – 70% of 1RM Clean and Jerk

Set #3 – 75% of 1RM Clean and Jerk

Set #4 – 80% of 1RM Clean and Jerk

Set #5-7 – 80% of 1RM Clean and Jerk – 90% of 1RM Clean and Jerk

Sets #5-7 are based entire off feel.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

Curb and Back Sprint

12/9 Calorie Row

9 Toes to Bar

Rest 2:00 between rounds.

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author: Amanda Greaver