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12
01
2018

Friday

CrossFit Goat – CrossFit (Goat)

 

Metcon

Metcon (3 Rounds for reps)

BURPEE BOX JUMP OVERS

AMRAP 2:30: Burpee Box Jump Overs

– Rest 1:00 –

AMRAP 1:30: Burpee Box Jump Overs

– Rest 1:00 –

AMRAP :30: Burpee Box Jump Overs

Rx Box is 24″/20″, and these are open-standards (box facing). Step-Overs would not be considered Rx.

This will be a repeatable benchmark in our training cycle. Good to set the baseline today with a pace that we are confident we could not only hold throughout, but speed towards the end. Using the video as reference (https://www.youtube.com/watch?v=-wXJR4iqJis&width=640&height=480) it is our aim to minimize all extra steps in this range of motion.

Metcon

Metcon (3 Rounds for reps)

STAMINA BUILDER

3 Rounds:

Minutes 0-2 – 24 Alternating DB Snatches (50/35)

Minutes 2-4 – 24 Wallballs (20/14)

Minute 4-5 – 1:00 for Max Bar Muscle-Ups

Minute 5-6 – Rest

Score today will be total bar muscle-ups completed across all three rounds. There is no additional rest between rounds aside from the final minute (5-6) that must be a rest period. Athletes are allowed to take as many attempts on the pull-up bar as they would like for the bar muscle-ups. They do not need to be unbroken.

If we are still training towards our first bar muscle-up, today would be a good day for:

1:00 of CTB Pull-Ups, or

1:00 of Pull Ups or

1:00 of strict, tight ring rows.

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author: Amanda Greaver