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13
06
2017

Tuesday

CrossFit Goat – CrossFit (Goat)

Strict Handstand Push Up (Max Set)

These repetitions can be one of many variations. From most challenging:

1. To the floor

2. Pike Pushups from box

3. Pike Pushups from floor

4. Pushups from Toes

5. Pushups to Box or Bench

Strict Pull Ups (Max Set)

Establish a max set of strict pull-ups.

This is purely a baseline number to work with for percentages on this cycle.

Metcon (3 Rounds for reps)

“Hang Tough” Part #1

AMRAP 4:

27 Hang Power Cleans (115/80)

27 Wallballs (20/14)

Curb and back 2 times

Rest 4:00

“Hang Tough” Part #2

AMRAP 4:

21 Hang Power Cleans (115/80)

21 Wallballs (20/14)

Curb and back 2 times

Rest 4:00

“Hang Tough” Part #3

AMRAP 4:

15 Hang Power Cleans (115/80)

15 Wallballs (20/14)

Curb and back 2 times

author: Amanda Greaver