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02
01
2017

Monday

CrossFit Goat – CrossFit (Goat)

Weightlifting

Snatch

Minute 1 – 2 Reps @ 65% of 1RM

Minute 2 – 2 Reps @ 70% of 1RM

Minute 3 – 1 Rep @ 75% of 1RM

Minute 4 – 2 Reps @ 70% of 1RM

Minute 5 – 2 Reps @ 75% of 1RM

Minute 6 – 1 Rep @ 80% of 1RM

Minute 7 – Rest

Minute 8 – 1 Rep @ 83% of 1RM

Minute 9 – 1 Rep @ 87% of 1RM

Minute 10 – 1 Rep @ 90% of 1RM

Metcon

Ignition (AMRAP – Reps)

“IGNITION”

Ascending Ladder for 9:00:

3 Power Snatches (75/55)

3 Wallballs (20/14) – Females to a 9′ Target

6 Power Snatches (75/55)

6 Wallballs (20/14) – Females to a 9′ Target

9 Power Snatches (75/55)

9 Wallballs (20/14) – Females to a 9′ Target

… Continue to add (3) repetitions to each movement until the 9:00 cap is reached.
If you completed the round of 12’s – 60 Repetitions Total

If you completed the round of 15’s – 90 Repetitions Total

If you completed the round of 18’s – 126 Repetitions Total

If you completed the round of 21’s – 168 Repetitions Total

If you completed the round of 24’s – 216 Repetitions Total

author: Amanda Greaver