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30
01
2017

Monday

CrossFit Goat – CrossFit (Goat)

Metcon

Metcon (AMRAP – Reps)

On The Minute x 12

Even Minutes – Power Snatch (3-3-2-2-1-1)

Odd Minutes – Ring Muscle Up Max Reps

On rounds 1 and 2, perform 3 power snatches.

On rounds 3 and 4, perform 2 power snatches.

On rounds 5 and 6, perform 1 power snatch.

Record Muscle Up reps for scoring. Post Power Snatch weight in the comments section.
Fitness level – use DB and perform listed number of power snatches with EACH arm. Climb in weight.

If you do not have muscle ups but have 5 strict pull-ups and 5 strict dips, this is for you: https://www.youtube.com/watch?v=jtmu_0qVZnk

Everyone else perform burpee pull-ups or burpee ring rows.

Metcon

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Opening Day (Time)

21 – 15 – 9:

Wallballs (20/14) – Both to a 10′ Target

Pull-Ups

Thrusters (95/65)

Box Jumps (24″/20″)

Kettlebell Swings (53/35)

30 MINUTE TIME CAP (Don’t worry, you shouldn’t come close to this if loaded properly.)
We are looking for a thruster loading today that allows for 21+ repetitions unbroken when fresh.

Performance:

Scale wall ball weight as necessary, but we are ALL still using a 10′ target.

Pull-ups or Ring Rows

Thrusters (45/35)

Step-ups allowed

KBS (45/25)

Fitness:

Scale wall balls as needed; normal height requirements

Ring Rows

KB or DB Thrusters (20/10)

Scale box height and step as needed

KBS (35/20)

author: Amanda Greaver