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31
01
2018

Wednesday

CrossFit Goat – CrossFit (Goat)

 

Strength

Stamina Squat (Week 4)

Alternating EMOM x 12 (6 Rounds):

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Working load today is at 66% of our best Front Squat, for *both* movements.

This is the same loading as last week, but we are adding an additional front squat, and an additional two back squats, per round.

Strength

3 Position Hang Power Clean

Every 2:00 for 5 sets of the complex.

This complex is three full repetitions, where we strive to hang onto the bar (barring an injury that requires us to drop and reset between repetitions).

Repetition 1 – High Hang (pockets)

Repetition 2 – Knee Level

Repetition 3 – Floor

Build to a moderate weight, < 80% of 1RM

Metcon

Metcon (Time)

“Hang Over”
3 Rounds:

15 Hang Power Cleans (115/80)

15 Barbell-Facing Burpees*

*Note – we are going to experiment with the “jump up” burpee today.

Our aim is not to become married to any specific standard, and to be adaptable. Whether this becomes the case or not in the Open, let’s practice jumping up from our burpee today, as opposed to what we would normally advocate here – the step-up burpee.

This is purely for variance and familiarity inside of a met-con.

Stimulus wise, we are looking for a light to moderate loading on the hang power clean. A loading that we are very confident we could cycle for all 15 repetitions unbroken in the first round. Let’s make this workout about the burpees.

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Wednesday

author: John Burroughs