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07
12
2016

Wednesday

CrossFit Goat – CrossFit (Goat)

Weightlifting

Paused Front Squat

On the Minute x 10

*2 Second Pause in the bottom

Set #1 – 2 Reps @ 50% of 1RM Front Squat

Set #2 – 2 Reps @ 55% of 1RM Front Squat

Set #3 – 2 Reps @ 60% of 1RM Front Squat

Set #4 – 1 Rep @ 65% of 1RM Front Squat

Set #5 – 1 Rep @ 70% of 1RM Front Squat

Sets 6-10 – Continue to build in these final (5) sets to a heavy single for the day.

Metcon (Time)

“FIRE ALARM”

3 Rounds of “Bergeron Beep Test”

400m Run

3 Rounds of “Bergeron Beep Test”

400m Run

3 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test” = 7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees.

author: Amanda Greaver