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14
01
2017

Saturday

CrossFit Goat – CrossFit (Goat)

Weightlifting

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Metcon (Weight)

Every 90 Seconds x 7 Sets:

1 Hang Power Clean

1 Power Clean

1 Split Jerk

Aim to start your first set at ~70% of your current 1RM Clean and Jerk.

Athlete’s choice to build in weight, or to go across (hold the same weight for multiple sets). Go by feel today. If we are moving well, we are free to climb in weight. If we are dialing in the mechanics of the split jerk, staying at a moderate load and practicing technique will be the better option.

Metcon

Road Rage (Time)

1200M Run, 15 Power Clean and Jerks (115/80)

800M Run, 12 Power Clean and Jerks (135/95)

400M Run, 9 Power Clean and Jerks (155/105)

200M Run, 6 Power Clean and Jerks (185/135)

author: Amanda Greaver