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05
12
2017

Tuesday

CrossFit Goat – CrossFit (Goat)

 

Strict Handstand Push Up (2:00 Rest Between Sets)

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
Set #1 – 18% of Benchmark Total Reps + 15 Strict Dumbbell Presses

Set #2 – 15% of Benchmark Total Reps + 12 Strict Dumbbell Presses

Set #3 – 12% of Benchmark Total Reps + 9 Strict Dumbbell Presses

On the Dumbell Presses choose a weight that you could do 20 reps unbroken if you were fresh.

Metcon (Time)

“BLUED UP”

5 Rounds:

10 Power Cleans (115/80)

10 Bar-Facing Burpees

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author: Amanda Greaver