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17
02
2017

Friday, Feb 17, 2017

CrossFit Goat – CrossFit (Goat)

Sign-up deadline for 2017 CrossFit Goat Open is at 8pm!

Snatch Complex (5×1(1+1+2))

Every 2:00 complete the following complex:

1 Snatch Pull

1 Snatch

2 Overhead Squats

Percentages: 60/70/70/75/75

Metcon (AMRAP – Reps)

10:00 Ladder

10-20-30-…. Double Unders

1-2-3-… Power Snatch (135/95)
Performance:

20-40-60-…Single Unders

1-2-3-… Power Snatch (95/65)

Fitness:

20-40-60-…Single Unders

2-4-6-… KB Swings

Cool Down

Recommended Cool Down (Extra Credit)

-Row a slow/steady 500m

-Use bands to stretch out shoulders and lats

author: Amanda Greaver