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09
05
2017

Tuesday, May 9, 2017

CrossFit Goat – CrossFit (Goat)

Back Squat (6×4)

Pause :02 at bottom of squat

1 Set every 2:30

Weight = 80% 1RM Back Squat (or less if pause/depth is still being worked on)

Metcon (Time)

3 Rounds For Time:

100 Double Unders

10 Hang Power Cleans (135/95)

10 Front Squats (135/95)
Performance:

150 Single Unders

Bar weight = 95/65

Fitness:

100 Single Unders

Med Ball Cleans

Goblet Squats

author: Amanda Greaver