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Tuesday

24.01.2017

CrossFit Goat – CrossFit (Goat)

Weightlifting

Pausing Clean Deadlift + Power Clean (7×2 Complexes)

Start at 40% of your 1RM CJ and slowly build. Pause 1 is below the knee, Pause two is mid-thigh, shoulders still slightly over the bar and weight back in our heels.

Metcon

Hangman Jury (Time)

3 Rounds:

30 Hang Power Cleans (95/65)

30 Wallballs (20/14)

30/20 Calorie Row

*Sub for the rower is one burpee per calorie. If a rower opens up then you have the remaining calories to go. You might run into each other here. You’ll live.

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author: John Burroughs