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09
10
2017

Monday

CrossFit Goat – CrossFit (Goat)

 

Snatch (1@85, 1@87, 1@90, 1@90-95, 1@90-95)

Warm-Up Sets

Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch

Set #2 – Power Snatch + OHS + Squat Snatch @ 55% of 1RM Snatch

Set #3 – Power Snatch + OHS + Squat Snatch @ 60% of 1RM Snatch

Set #4 – 3 Squat Snatches @ 70% of 1RM Snatch

Set #5 – 2 Squat Snatches @ 75% of 1RM Snatch

Set #6 – 1 Squat Snatch @ 80% of 1RM Snatch

Back Squat (3 – 1 – 3 – 1 – 3 – 1)

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 91% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 93% of 1RM Back Squat

Metcon (Weight)

“JACK THE RIPPER”

Alternating EMOM x 10 (5 Rounds):

Even Minutes – 16/13 Calorie Row

Odd Minutes – 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerks
Barbell complex must be completed unbroken.

Set #1 – 50% of 1RM CJ

Set #2 – 55% of 1RM CJ

Set #3 – 60% of 1RM CJ

Sets #4+5 – Climb as you see fit.

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author: Amanda Greaver