3.26.14 "Goat WOD 20"

March 25, 2014

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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
5×3 Turkish Get ups – heaviest

ENDURANCE
(Mon, Tue, Wed)(only pick one day a week to do this workout)
3 rounds
2000m Row or 1 Mile Run or 8 minutes on Airdyne
rest 4 mins

ANNOUNCEMENTS

Saturday MARCH 29th
Mobility and Strengthing Seminar
with Coach Elaine and Coach Page
3+ Hours for Only $30
-More Info Coming Soon-Every  Saturday – 10am

Every Saturday at 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

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About the Author
  1. Adam Reply

    Power Snatches – 4 @ 135#
    Chest 2 Bar – 5

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