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01
05
2017

Monday, May 1, 2017

CrossFit Goat – CrossFit (Goat)

Clean and Jerk (6×2(1+1))

Every 2:00 complete 2 Clean and Jerks at no higher than 80% of 1RM Clean and Jerk

Can build in weight over the 6 sets if necessary…but if feeling fresh, hit all 6 sets at 80% or close behind it.

Metcon (Time)

Complete for Time:

15 Power Clean and Jerks (95/65)

75 Double Unders

10 Power Clean and Jerks (95/65)

50 Double Unders

5 Power Clean and Jerks (95/65)

25 Double Unders
Performance:

Clean and Jerk weight = 65/45

125-75-25 Single Unders

Fitness:

Clean and Jerk weight = 45/35

75-50-25 Single Unders

author: Amanda Greaver