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09
11
2016

Wednesday

CrossFit Goat – CrossFit (Goat)

Metcon (No Measure)

EMOM 7

6 Push-ups

30 Double Unders

Metcon (Weight)

“Big Clean Complex” – 30:00

6 Unbroken Sets, 1 every 5:00:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*Each set consists of completing all 12 reps without dropping the bar.

https://www.youtube.com/watch?v=Hm7_m-Ngnmg
Avoid building too quickly, for instance, don’t go for broke on set 3. Even if you have to reduce weight, complete all 6 sets. You will need tension throughout these sets, especially as you fatigue. The sets are to be UNBROKEN. Keep your hands on the bar. If you rest for more than a half of a second you’ve broken the set and lost the stimulus of the day (therefore, don’t record that set). There will be a set where you think you’re done. Re-focus your thoughts and keep going.

author: Amanda Greaver