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13
12
2016

Tuesday

CrossFit Goat – CrossFit (Goat)

Weightlifting

Pause Back Squat

On the Minute x 10

2 Pausing Back Squats

Purpose today is to build acceleration out of the bottom of our squat. There is not a percentage assigned to this lift today, but we want to have approximately 50% of our 1RM squat on the barbell. Find the bottom of our squat, stay active for a 2-second pause (do not lose tension for additional depth), and stand as with as much speed as you can generate from the bottom.

Goal here is to build speed in the concentric phase – stand with speed and aggression. The neurological response of an explosive extension is what we are seeking today. If the loading is too heavy, it will slow our stand to the point where we are not achieving the desired stimulus. Stay on the moderate side, and be explosive out of the bottom. This translates to better speed and acceleration on heavier lifts, pushing through “sticking” points.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Nutcracker” – Part #1

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx – 115/80

Rest 3:00

Metcon

Metcon (AMRAP – Rounds and Reps)

“Nutcracker” – Part #2

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx – 135/95

Rest 3:00

Metcon

Metcon (AMRAP – Rounds and Reps)

“Nutcracker” – Part #3

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx – 155/105

author: Amanda Greaver