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09
01
2017

Monday

CrossFit Goat – CrossFit (Goat)

Weightlifting

Overhead Squat (10 minutes to build to a heavy 3)

Performance: Front Squats

Fitness: Goblet Squats

Metcon

Yellow Tail (Time)

15 – 12 – 9:

CTB Pull-Ups

Power Snatch (95/65)

Directly into…

15 – 12 – 9:

Box Jump Overs (24/20)

Overhead Squats (95/65)
We are looking for a barbell weight that we could do 20+ overhead squats with, unbroken, if we went for it when fresh. Reduce the loading to ensure we are hitting this stimulus. We are looking for intensity here, rather than heavy loads.

Performance:

Pull-ups

Power Snatch (45/35)

Box Jumps

Front Squats (45/35)

Fitness:

Ring Rows

KBS (35/25)

Box Step-Ups

Plate Squats (15/10)

author: Amanda Greaver