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20
12
2016

Tuesday

CrossFit Goat – CrossFit (Goat)

Gymnastics

Metcon (No Measure)

12 minute emom:

3 strict HSPU (25# plates, head to ab mat, full extension)

*Minutes 4 and 8 are REST

If we do not have 2+ strict HSPU’s yet, substitute in a seated (on the ground) strict dumbbell press at a weight that we can lift for 12-15 repetitions unbroken. Your reps are 8, 6, 5, rest. On these presses, sit on the floor with legs extended straight in front of you. This positioning enables better posture in the pressing position, whereas standing, we have the tendency to overextend at the midline.

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
(135/95)

Pick up where you left off.

author: Amanda Greaver