4/_D5sOiTjeWp-KEKTekJKAgEW1jRuG7odjMyAIei9ivI

Wednesday

28.12.2016

CrossFit Goat – CrossFit (Goat)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Christmas Threes” Part #1 – In a 3:00 Window…

75 Double-Under Buy-In, followed by AMRAP:

15 Deadlifts (185/135), 15 Bar-Facing Burpees

Rest 3:00
Each workout is scored independently as Rounds + Reps.

The double-under “buy-in” is completed once per 3:00 window.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Christmas Threes” Part #2 – In a 3:00 Window…

75 Double-Under Buy-In, followed by AMRAP:

10 Deadlifts (225/155), 10 Bar-Facing Burpees

Rest 3:00

Metcon

Metcon (AMRAP – Rounds and Reps)

“Christmas Threes” Part #3 – In a 3:00 Window…

75 Double-Under Buy-In, followed by AMRAP:

5 Deadlifts (275/185), 5 Bar-Facing Burpees

Strength

Metcon (Weight)

DEADLIFT STRENGTH ACCESSORY

3 Supersets:

6 Barbell Rows https://www.youtube.com/watch?v=VfPS96yBVa0

12 Romanian Deadlifts https://www.youtube.com/watch?v=mZgPVWVnLY4
In these supersets, strive to hold onto the bar throughout. If we must drop from the barbell row to change to a mix grip, we are allowed to do so, but the goal is not to go so heavy that this is a absolute necessity. The weight used for the barbell row is the same to be used for the Romanian deadlifts.

Scored on heaviest load.

Related posts

28.12.2016

Wednesday

28.12.2016

Tuesday

28.12.2016

Monday

28.12.2016

Saturday

28.12.2016

Friday

28.12.2016

Thursday

author: John Burroughs