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17
01
2017

Tuesday

CrossFit Goat – CrossFit (Goat)

Metcon

Metcon (No Measure)

15 minutes to complete the following 5 Supersets:

25 Banded Good Mornings

15 Glute Bridges
Not for time – move station to station with a purpose, but rest as needed between sets. Movement is for quality, not speed.

Metcon

Marston (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (315/205)

10 Toes to Bar

15 Barbell-Facing Burpees

Stimulus today is a heavy, but *not* max effort deadlift.

We are looking for a loading that would allow for 5 reps touch and go, if we were to try when fresh.

Another angle is to use 85% of your 1RM deadlift, if we are not completing as Rx.
Performance:

85% 1RM Deadlift

K2E or K2C

Fitness:

Deadlift (155/105)

Ab Mat Situps

Burpees

“Marston” is a Hero workout, and he is a fallen Navy SEAL from Team 6. Passing away on 1/10/15, he lived an amazing life. We celebrate him every year through his workout, created by his fellow teammates.

Blake was one powerful man, hence the heavy deadlift. What is far more important than going “Rx” however is the stimulus behind the workout… to make this a relatively heavy deadlift for you.

author: Amanda Greaver