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12
12
2016

Monday

CrossFit Goat – CrossFit (Goat)

Warm-up

After coach lead warm up, complete the following as a group:

Movement Primer:

5 sets moving from empty barbell to no higher than 40%. One minute rest between sets.

2 Muscle Snatch + 2 Snatch Balance + 2 High Hang Pausing Snatches

Weightlifting

Snatch

This is a de-load week. Don’t climb higher than 80%.

On the 0.00 – 3 Reps @ 60% of 1RM

On the 1:00 – 2 Reps @ 65% of 1RM

On the 2.00 – 1 Rep @ 70% of 1RM

On the 3.00 – Rest

On the 4.00 – 3 Reps @ 65% of 1RM

On the 5.00 – 2 Reps @ 70% of 1RM

On the 6:00 – 1 Rep @ 75% of 1RM

On the 7:00 – Rest

On the 8:00 – 1 Rep @ 80% of 1RM

On the 9:00 – 1 Rep @ 80% of 1RM

On the 10:00 – 1 Rep @ 80% of 1RM

Metcon

Metcon (Time)

“SNOWSTORM”

4 Rounds:

21 Wallballs (20/14)

18 Hang Power Snatches (75/55)

15 Burpees

12 CTB Pull-Ups

If we are unable to complete 18 hang power snatches (when completely fresh) at the Rx loading, reduce the loading to match the stimulus. We are looking for a barbell weight that allows you to move through these 18 repetitions, each round, in 1-3 sets. On the CTB pull-ups, if we are unable to complete modify for the same stimulus… looking for a difficulty that allows the 12 repetitions to be completed in 1-3 sets, each round. We’d rather complete CTB pull-ups here today with reduced volume than the same 12 repetitions per round, but chin over. 6 Reps or 9 Reps per round are sound modifications. Use a band as required.

author: Amanda Greaver