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Wednesday

07.06.2017

CrossFit Goat – CrossFit (Goat)

Clean and Jerk (1RM )

Bullfrog (AMRAP – Rounds and Reps)

“BULLFROG”

AMRAP 15:

30 Calorie Row

30 Box Jumps (24/20)

30 Thrusters (65/45)

Tips:

Row – maintain a pace slightly higher than your recovery pace.

Box Jumps – Consistency is key. If we open with 30 reps straight and in round 2 we drop to 3×10, we want to change our strategy. 20-10, 15-15, 12-10-8 with brief composure breaths on the top of the box is a great option.

Thrusters – Same mindset as above. Opt for conservative in the first round as you can always become more aggresive throughout….just don’t go the opposite way. Here is where you push.
Performance: Same as above but may step.

Fitness: Scale box and bar as needed.

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author: Amanda Greaver