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29
01
2018

Monday

CrossFit Goat – CrossFit (Goat)

 

Strength

OHS + Snatch Balance

1 set of the complex every 1:00, for 5 total sets. 5x(1+1)

https://www.youtube.com/watch?v=lR2hxGlI6Fs

This work piece is a continuation of your warm up in preparation for the next section. Start with the bar and build each set. Do not try for anything near a max effort.

Score your largest weight and record weights in notes for reference. In scoring ” 1 rep” = 1 set.

Directly into…

Strength

Pause Overhead Squat

7 Sets of 1 Tempo Overhead Squat

(5) seconds on the descent, (10) seconds in the bottom.

1 set every 2 minutes.

Take all repetitions from the rack.

Or

Snatch

7 sets x 1 rep every 2:00.

Build to a heavy 1RM for the day.

Metcon

Metcon (AMRAP – Rounds)

“Water Power”
AMRAP 15

60 DU

30/21 Cal Row

10 Power Snatch 115/80

Row subs: 400m run, 21/15 AB

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author: John Burroughs