5 rounds, rest 2-3 minutes between rounds
5 rounds, rest 2-3 minutes between rounds
For time 21-15-9 of
Results: Front Squat 95-115-135-155-185. Strict Press – 95-115-125-140-145. Metcon 5:17. Another good workout!
Not for time do 5 rounds of Strict Press with the following rep scheme increasing weight per round. Between each set do 50 Double Unders then rest 2 minutes before starting the next round.
AMRAP in 12 minutes (taken from the CF Invictus WOD from March 7, 2018)
Results: Strict Press 95-105-115-125-135lbs. AMRAP 3 rounds plus 9 reps.
5 rounds of
Then 4 rounds for time
Rest 2 minutes, then 4 rounds for time
Results: Back Squats 135-165-185-210-220lbs/100kg. Metcons 3:45 and 3:35.
This is the standard quote everyone uses to explain the Goat day…
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and alternate between them on each minute.
Take 15-20 minutes to warmup for the two chosen movements.
EMOM for 20 minutes
Results: Picked overhead squats/squat snatches and muscle up transitions. I modified the workout and focused only on overhead squats/squat snatches with an empty bar for the full 20 minutes. Started with just 2 overhead squats each round, then about half way through changed to 2 hanging squat snatches each round. Then I did another 10 minute EMOM of muscle up transitions.
After a general warmup, take 15 minutes to warm up to Deadlift working weight.
Then AMRAP in 25 minutes
Results: 7 rounds plus 22 reps.