Blog
  • Main page
11
11
2016

Friday

CrossFit Goat – CrossFit (Goat)

Weightlifting

Clean and Jerk (2:00 rests: 3×60%, 3×70%, 3×75%, 3×3@ 80%)

Yes, these are with a squat.

Metcon (AMRAP – Rounds and Reps)

“Smooth Criminal”

AMRAP 15:

60 Double-unders

30 Wallballs (20/14)

15 Deadlifts (245/165)
Just because you can do 30 wallballs in a row doesn’t mean you should in the first set. Do the set you would do in the 3rd set of the workout and plan your breakup from the start. Be systematical. Choose a deadlift weight that you could do for 15+ when fresh. If the answer isn’t the RX weight, don’t do the RX weight. Break up these sets from the start so that you aren’t resting 20-30 seconds in between. It’s better to get 5 reps right off the bat than rest 30 seconds to get 10 in a row. Now go back and re-read the deadlift weight instructions.

author: Amanda Greaver