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Monday, Feb 13, 2017

CrossFit Goat – CrossFit (Goat)

Clean and Jerk Complex (6x(2+1))

90 seconds per set

Percentages – 60/60/70/70/75/75

You are allowed to perform 2 singles on the clean (one, drop and reset, then the second clean). This is a weightlifting section, the focus is on proficiency above speed of completion.

Metcon (Time)

Complete for time:

400m Run

20 Push Jerks (135/95)

400m Run

20 Push Jerks (135/95)

400m Run
Performance – 95/65

Fitness – 25/15 DB/hand

The weight of the barbell should be heavy enough that completing both sets unbroken will be a difficult task, however it should not take 7-10 sets to complete it either. Find a weight that will challenge you, and focus on maintaining breath and body control when fatigued.

Cool Down

Recommended Cool-Down (Extra Credit)

-Row/Bike for 2 minutes at a slow/conversational pace to flush legs

-Foam roll quads, calves, lats

-Lacrosse ball for shoulders

-Stretch any tight areas (shoulders and legs will be most likely)

author: Amanda Greaver