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26
04
2016

Wednesday, 04/27/2016

CrossFit Goat – CrossFit (Goat)

Segment Clean Pull (3,3,3,3 (2 sec pauses) rest 2 min)

Pause above and below the knee.
Build each set. Make them all tough but perfect

High-Hang Clean (EMOM6- 2 HH Cleans)

High hang is in the hip or 3rd position. Moderate weights. Build a little if possible.

Metcon (AMRAP – Rounds and Reps)

AMRAP7

5 Burpee Box Jump Overs 24/20

5 Goblet Squats 70/53

5 KB SDLHP

Turkish Get Up (10min- Work on form and build to moderate weights)

Do not use heavy KBs and same weight each arm.

author: Amanda Greaver