3.12.14 "Goat WOD 20"

March 11, 2014

FITNESS

“GOAT WOD 20”
EMOTM 20
EVEN: Goat #1 (Barbell)
ODD: Goat #2 (Gymnastic)
Pick two Movements you would really like to improve. These are called your Goat movements. One should be a strength or barbell movement and the other should be gymnastics, but any variation of two movements can be done. The weight on the barbell movement should be Heavy and the reps should be between 3-5, you may add weight each set or work across at 85-95% of max. The gymnastics Movements should be challenging for 3-7 reps.

Example 1:
Even: 3 Front Squats to absolute bottom
Odd: 5 Strict HSPU to 1 abmat

Example 2:
Even: 5 Strict Press
Odd: 5 UB Chest to Bar Pullups

Example 3:
Even: 3 Hang Squat Cleans
Odd: 20 Double Unders

COMPETITION

REST or ACTIVE RECOVERY

EXTRA CREDIT

CORE
3×15 Landmine Twists
3×15 Side Plank Crunches

ENDURANCE
(Mon, Tue, Wed)(only pick one day a week to do this workout)
Run, AirDyne or Row
2 Rounds
2400m (1.5 Miles)
Rest 5 Minutes

ANNOUNCEMENTS

Saturday MARCH 29th
Mobility and Strengthing Seminar
with Coach Elaine and Coach Page
3+ Hours for Only $30
-More Info Coming Soon-

This Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
This first week will be:
“SQUAT THERAPY”
Hosted at CrossFit Bridgewater

May 4th – Sunday
“Barbell BeatDown”
Team Competiton
at Whaling City CrossFit
Teams of 2 Same Sex
RX and Scaled Divisions
Sign up here:
https://whaling-city-crossfit.theboxhq.com/events/wccfs-partner-throwdown

Comments

comments

About the Author
  1. CC Engine Reply

    Power Snatch – 5 @ 50#
    Strict pull ups – 7 Blue

    Wanted to do squat snatch but def need practice those first!

  2. Brian Campbell Reply

    -3 Squat Snatch (135#)
    -3 Muscle Ups… Pretty psyched I made it thru the 20 mins!

Leave a Reply

*

captcha

Please enter the CAPTCHA text