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Tuesday

06.12.2016

CrossFit Goat – CrossFit (Goat)

Weightlifting

Power Clean

10 minute clock:

Minute 0: 3 reps at 50%

Minute 1: 3 reps at 55%

Minute 2: 2 reps at 60%

Minute 3: 2 reps at 65%

Minute 4: 1 rep at 70%

Minute 5: rest

Minute 6: 1 rep at 75%

Minute 7: 1 rep at 80%

Minutes 8, 9, and 10: three heavy singles.

Metcon (AMRAP – Reps)

“Chainsaw” Part 1:

AMRAP3

12 cal assault bike (15 on airdyne)

15 power cleans (115/80)

Rest 3 minutes

Metcon (AMRAP – Reps)

“Chainsaw” Part 2:

AMRAP3

9 cal assault bike (12 on Airdyne)

12 PC (135/95)

Rest 3 minutes

Metcon (AMRAP – Reps)

“Chainsaw” Part 3:

AMRAP3

6 cal assault bike (9 cal on Airdyne)

9 PC (155/105)

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author: John Burroughs