Workout of the Day

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Crossfit goat training

Tuesday 150120


Strength:

Squat Clean

5 x 2, 80% 1RM

Met Con:

"Challenge WOD #1"

4 Rounds

15 KB Swings, 70/53 lbs.

12 Ab Mat Sit Ups

9 HSPU

goat

Monday 150119


Skill:

Goat Training

Met Con:

10 min AMRAP

10 Push press, 125/85 lbs.

10 Front rack lunges, 125/85 lbs.

30 DUs

Rest 2 min

2 min AMRAP

Burpees

PicsArt_1421632331810

Sunday 150118


Rest Day

cf open

Saturday 150117


With a partner-

Row 3000m

150 C2B Pull-ups

75 C&J, 155/105 lbs.

- one partner works at a time, switch as needed


Crossfit snatch

Friday 150116


Skill:

Goat Training

Met Con:

24-18-12

Deadlift, 205/135 lbs.

KB Push Press, 53/35 lbs.

2015-01-16 12.49.12

Thursday 150115


Skill:

2 Rounds

Row 1000m

Rest 1:30

Met Con:

3 Rounds

15 T2B

15 Thrusters, 95/65 lbs.

15 OTB Burpees

2015-01-13 19.38.27
Crossfit squat snatch

Wednesday 150114


Strength:

Back Squat, 5 x 5

Met Con: 

Open WOD 14.1

10 min AMRAP

30 DUs

15 Power Snatch, 75/55 lbs.

2015-01-13 19.24.30
Crossfit wall balls

Tuesday 150113


Skill: 

Triple jump to max height in 12 minutes

Met Con:

12 min AMRAP

10 C2B Pull Ups

15 Front Squats, 115/75 lbs.

20 Box Jumps, 24/20"

2015-01-12 21.42.23

Monday 150112


Strength:

OH Squat

3 × 3

Then

Squat snatch

3 × 1

Met Con:

3 Rounds

20 Wall balls, 20/14 lbs.

20 Burpees

matt squat

Sunday 150111


Rest Day

2015-01-10 18.00.34

Saturday 150110


Strength:

1RM Back Squat

Met Con:

With a partner-

3 Rounds

Partner 1: 20 Thrusters, 95/65 lbs.

Partner 2: max DUs

...then switch

2015-01-10 11.09.14

Friday 150109


Strength:

Push Jerk

6x1 (Ascending)

Met Con:

16 min EMOM

Even- 2-5 Bar Muscle-ups

Odd- Box Jumps 40/30"

2015-01-10 11.03.59