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20
02
2017

Monday, February 20, 2017

CrossFit Goat – CrossFit (Goat)

Clean + Hang Clean + Split Jerk (5×1(2+1+1))

2:00/Set

Percentages: 50-80%

Goal is to increase each set within percentages (if established)

May drop bar between cleans to add increased form focus.

Metcon (Time)

Partner WOD

10 Rounds for Time (Alternating Rounds – 5/partner)

3 Deadlifts (275/185)

10 Toes to Bar

30 Double Unders
Performance:

3 Deadlifts (185/125)

10 Knee Raises

30 Lateral Jumps over Bar – or –

30 Double Unders

Fitness:

3 Deadlifts (95/65)

15 AbMat Sit-Ups

30 Single Unders

Partner A works through entire round, tags in partner B who then starts next round, etc.

Cool Down

-Row or Bike at light pace for 2-3 minutes

-Foam roll / stretch hamstrings, low back and calves

author: Amanda Greaver