Blog
  • Main page
01
02
2017

Wednesday

CrossFit Goat – CrossFit (Goat)

Metcon

Metcon (AMRAP – Reps)

OTM x 14

Odd – Pausing Front Squats (2 full seconds in the bottom)

Even – 30 seconds for Max Reps Kipping HSPU….the only RX here is two 25# plates with one ab mat. Without the plates, you have scaled the range of motion.

Set #1 – 3 Reps @ 50% of 1RM FS

Set #2 – 3 Reps @ 55% of 1RM FS

Set #3 – 3 Reps @ 60% of 1RM FS

Set #4 – 2 Reps @ 65% of 1RM FS

Set #5 – 2 Reps @ 70% of 1RM FS

Set #6 – 1 Rep @ 75% of 1RM FS

Set #7 – 1 Rep @ 80% of 1RM FS

Enter your total HSPU reps for the score and your final 80% weight in the comments section.
Performance:

Pike Push-ups. Walk your hands as far back to the box as you can so that your torso is vertical to the ground. You may also do these from a standing position.

Fitness:

Regular or decline Push-Ups (knees or feet on a box/object).

Metcon

Metcon (AMRAP – Reps)

3 Rounds with a running clock (18:00 total)…

Minutes 0-2 – 10 Hang Squat Cleans (135/95)

Minutes 2-4 – 20 TTB

Minutes 4-6 – 75 Double-Unders

Aim for large, if not unbroken sets on all movements. We are looking to accomplish our repetitions no later than the 90 second mark of each interval. If we reach 90 seconds into any interval in that first round and are still working towards the totals, cap ourselves there, and aim to match that count for rounds 2 and 3.
Performance:

Scale your Hang Squat Clean weight to approximately 60-65% of your clean max.

Knees to Elbows

Max dubs or singles in :90

Fitness:

Medicine Ball Hang Squat Cleans

Knees to Chest or Ab Mat Sit-ups

Max singles in :90

author: Amanda Greaver