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Wednesday

11.01.2017

CrossFit Goat – CrossFit (Goat)

Weightlifting

Back Squat (10 – 8 – 6 – 4 – 2 )

Rest 3 minutes between sets. Start at a manageable load – what we think we could lift for ~20 repetitions. Complete our 10 repetitions, and add on a small amount of weight to prepare for our set of 8 repetitions. None of these repetitions should be max effort lifts. We are looking for the heavy stimulus today, but there should be no chance of a missed lift.

Metcon

Metcon (No Measure)

3 Rounds, rotating stations “On the 2:00”:

Minutes 0-2: 75 Double-Unders

Minutes 2-4: 20 TTB

Minutes 4-6: 30 Wallballs (20/14)
Any time remaining inside each interval after completing the repetitions is rest. With that said, inside each interval, cap ourselves at the 90s mark if we are still completing repetitions. If we cap ourselves in the first cycle in any of the movements, our goal will be to match that number in the second and third cycle.

Performance:

150 Singles

K2E or K2C

Wall ball (14/10)

Fitness:

100 Singles

20 K2C or sit-ups

Wall balls (10/8)

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author: John Burroughs