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Wednesday

02.08.2017

CrossFit Goat – CrossFit (Goat)

Power Clean (See below)

Min 0-5 on the minute

Clean Pull + Hang Power Clean + Power Clean

https://youtu.be/uaN770H8wG0

Set #1 – 50% of 1RM Clean

Set #2 – 54% of 1RM Clean

Set #3 – 58% of 1RM Clean

Set #4 – 62% of 1RM Clean

Set #5 – 65% of 1RM Clean

Then, on the minute, build to a heavy power clean for the day during minutes 5-10.

Alverstone (AMRAP – Rounds and Reps)

Ascending Ladder for 7:00 –

RX – 165/110

1 Power Clean, 30 Double-Unders

2 Power Cleans, 30 Double-Unders

3 Power Cleans, 30 Double-Unders

4 Power Cleans, 30 Double-Unders

5 Power Cleans, 30 Double-Unders
Continue to add (1) power clean per round until the 7:00 time cap is reached.

Post last completed round + partial repetitions to comments.

ALL LEVELS:

The stimulus we are looking for today is to have a weight on the barbell that allows for 7+ repetitions unbroken, without question, if we were to go for it fresh.

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author: Amanda Greaver