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16
01
2017

Monday

CrossFit Goat – CrossFit (Goat)

Metcon

Snatch

Minute 1 – 2 Reps @ 67% of 1RM

Minute 2 – 2 Reps @ 72% of 1RM

Minute 3 – 1 Rep @ 77% of 1RM

Minute 4 – 2 Reps @ 72% of 1RM

Minute 5 – 2 Reps @ 77% of 1RM

Minute 6 – 1 Rep @ 82% of 1RM

Minute 7 – Rest

Minutes 8-10 – 3 Sets of 1 Repetition, building to a heavy single for the day.

Gridlock (AMRAP – Rounds and Reps)

AMRAP 15:

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

20 Power Snatches (75/55)

5 Ring Muscle-Ups
Performance:

10 CTB Pullups per round

*Regular Pullups for scale

Fitness:

20 Wallballs (10/8)

15 Hang Power Snatches (45/35)

10 Ring Rows

Weightlifting

author: Amanda Greaver