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12
06
2017

Monday

CrossFit Goat – CrossFit (Goat)

Snatch (1 Power Snatch+ 1 OHS + 1 Squat Snatch)

On the 0:00 – 50% of 1RM Squat Snatch

On the 1:00 – 55% of 1RM Squat Snatch

On the 2:00 – 60% of 1RM Squat Snatch

On the 3:00 – 50% of 1RM Squat Snatch

On the 4:00 – 55% of 1RM Squat Snatch

On the 5:00 – 60% of 1RM Squat Snatch

On the 6:00 – 50% of 1RM Squat Snatch

On the 7:00 – 55% of 1RM Squat Snatch

On the 8:00 – 60% of 1RM Squat Snatch

Back Squat (Back Squat – Establish a Heavy Set of 15 Reps)

This will be one of several assessments in “Grunt Work”. We will test this 15-rep a total of three times over the nine weeks. Start, middle, and end. Wise to start conservative today – let’s choose to accomplish a 15-rep that challenges us, we do not want to reach absolute failure today. Through several injects throughout the week of stamina trai

Metcon (No Measure)

4 Sets

10 Good Mornings

10 Front Rack Single-KB Reverse Lunges

10 Cossack Squats

author: Amanda Greaver