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19
06
2017

Monday

CrossFit Goat – CrossFit (Goat)

Back Squat

Complete each wave as one giant set, with as little rest as needed between weight changes.

Wave #1 –

5 Back Squats (Each): 60% + 65% +  70%

Rest 3:00

Wave #2

4 Back Squats (Each): 65% + 70% +  75%

Rest 3:00

Wave #3

3 Back Squats (Each): 70% + 75% +  80%

Metcon (Time)

“AIR BAGS”

7 Rounds:

10 Sandbag Reverse Lunges, 5 each leg (Zercher Carry)

10 Sandbag Power Cleans, 5 each shoulder

20 Lateral Hops over Bag (1 Jump = 1 Rep)

200 Meter Row

Rest 1:00 Between Rounds. Record total time (including rounds 1-6 rest periods).
Looking to get our hands onto an odd-object today, with the sandbag being the choice if available. In an ideal circumstance, we are looking for a bag that weighs 70# for males, 50# for females.

Another option is a single kettlebell (70/53) to match the stimulus if a bag is not available. Inside the notes, indicate the rough weight of the object you used.

https://youtu.be/6CmJNKqKqyM

author: Amanda Greaver