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Tuesday

10.01.2017

CrossFit Goat – CrossFit (Goat)

Metcon

Metcon (Weight)

5 Sets, resting 1:00 between:

2 Pausing Clean Pulls

Set #1 – 80% of 1RM Clean

Set #2 – 90% of 1RM Clean

Set #3 – 100% of 1RM Clean

Set #4 – 105% of 1RM Clean

Set #5 – 110% of 1RM Clean
Pause at just below the knee for one second. At this position, focus on the shins being vertical, with a rigid mid-line.

After the pause, finish with an aggressive drive through the ground and a powerful shrug at the top. Keep the arms long and loose – they do not bend. On the “clean high pull”, the elbows bend. On the “clean pull”, they stay long.

Purpose here is to train positioning off the floor, priming our movement for the conditioning piece to follow.

Metcon

Good Vibrations (AMRAP – Reps)

5 Rounds for Max Reps:

1:00 – Row for Calories

1:00 – Power Cleans (135/95)

1:00 – Barbell Facing Burpees

1:00 – Rest

Total repetitions added together, across all five rounds is your score.
Performance:

Power Cleans (75/55)

Fitness:

Power Cleans with DB’s (20/15)

Barbell Facing Burpees – May Step Over The Bar

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author: John Burroughs