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29
05
2017

Monday

CrossFit Goat – CrossFit (Goat)

Back Squat

Wave #1 – “On the 2:00”

0:00… Set #1 – 3 Back Squats @ 60% of 1RM Back Squat

2:00… Set #2 – 2 Back Squats @ 65% of 1RM Back Squat

4:00… Set #3 – 1 Back Squats @ 70% of 1RM Back Squat

Wave #2 – “On the 2:00”

6:00… Set #4 – 3 Back Squats @ 65% of 1RM Back Squat

8:00… Set #5 – 2 Back Squats @ 70% of 1RM Back Squat

10:00… Set #6 – 1 Back Squats @ 75% of 1RM Back Squat

Changing to “On the 90s”

12:00… Set #7 – 1 Back Squat @ 80% of 1RM Back Squat

13:30… Set #8 – 1 Back Squat @ 83% of 1RM Back Squat

15:00… Set #9 – 1 Back Squat @ 86% of 1RM Back Squat

Metcon (Time)

3 Sets, Time:

10 Strict Pull-Ups

15 Dumbbell Bench Press (50/35)

20 Sit-Ups

200 Meter Kettlebell Carry (53/35)
– On the KB Carry, change our positioning of the KB’s every 50 meters.

0-50m – At the hang (“Farmers Carry”)

50-100m – Front Rack position

100-150m – At the hang

150-200m – Front Rack position

author: Amanda Greaver