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Monday

07.11.2016

CrossFit Goat – CrossFit (Goat)

Weightlifting

Snatch (Every 3:00: 4×60%, 4×65%, 4×70%, 2×4 @ 75%)

Movement Prep:

On the Minute x 5 (empty barbell or light load, not to exceed 25%)

Snatch Pull + Power Snatch + Overhead Squat + Snatch Balance

Metcon

Metcon (Time)

“7 Up”

20:00 time cap

10RFT:

7 SDHP (95/65)

7 Front Squats

7 Push Jerks
Your weight on the bar should be what you can do for 21 reps of SDHP unbroken; however, break these up early to preserve your ability to go straight into the FS and PJ. Try to move straight from one movement to the next, the entire time focusing on smart, but quick sets. If you’ve RX’d this and hit the time cap you should have scaled your weight.

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author: John Burroughs