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09
01
2018

Tuesday

CrossFit Goat – CrossFit (Goat)

 

Skill

Metcon (12 Rounds for reps)

SKILLS: DU + HSPU

Alternating EMOM x 12

Odd Minutes – :40s Double-Unders

Even Minutes – :30s Kipping HSPU
This section of work is for practice/training. We are not racing.

For athletes who have proficient DUs and/or HSPUs work to be consistent across each round. For example, you may want to strive for 20 DUs each round or 4 HSPUs. The point is to not burn out but to build consistency and stamina.

This is a great chance to practice Double Unders.

If we do not have HSPUs, choose between handstand holds and seated 2-arm DB press.

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Now we are racing!

3-2-1 GO!

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author: Amanda Greaver