3.19.14 "Goat WOD 20"

March 18, 2014

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Jaymie “Pipes” Piper!!!

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Nicloe!!!

 

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
3×20 GHDSU

ENDURANCE
(Mon, Tue, Wed)(only pick one day a week to do this workout)
4 rounds
1000m Row or 800m Run or 3 minutes on Airdyne
rest 3 mins

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:
“DOUBLE UNDERS”
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

    Squat snatch – 3 @ 40# (need practice, hard to get under it!)
    STRICT pull up – 5 @ blue & gray (7 x5 -Rnds/half, then 5)
    Last wk wasn’t really doing strict! Better today.
    Great to challenge myself & made small improvement
    but time well spent! 🙂

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