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19
12
2016

Monday

CrossFit Goat – CrossFit (Goat)

Weightlifting

Snatch

On the 0.00 – 3 Reps @ 65% of 1RMOn the 1:00 – 2 Reps @ 70% of 1RM

On the 2.00 – 1 Rep @ 75% of 1RM

On the 3.00 – Rest

On the 4.00 – 3 Reps @ 70% of 1RM

On the 5.00 – 2 Reps @ 75% of 1RM

On the 6:00 – 1 Rep @ 80% of 1RM

On the 7:00 – Rest

On the 8:00 – 1 Rep @ 85% of 1RM

On the 9:00 – 1 Rep @ 87% of 1RM

On the 10:00 – 1 Rep @ 89% of 1RM

Metcon

Dirty 30 (Time)

“DIRTY 30”

For Time:

30 Box Jumps (24″/20″)

30 CTB Pull-Ups

30 KBS (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wallballs (20/14) – Both to a 10′ Target

30 Barbell Facing Burpees

30 Double-Unders

author: Amanda Greaver