CrossFit Goat – CrossFit (Goat)
OHS + Snatch Balance
1 set of the complex every 1:00, for 5 total sets. 5x(1+1)
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.
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.
7 sets x 1 rep every 2:00.
Build to a heavy 1RM for the day.
Metcon (AMRAP – Rounds)
30/21 Cal Row
10 Power Snatch 115/80
Row subs: 400m run, 21/15 AB