3.6.14 "Goat WOD 20"

March 05, 2014

[pe2-image src=”http://lh5.ggpht.com/-rjynU_VAOEo/UwwNa3AJ7HI/AAAAAAAAJ2Y/upBxQRSbMxs/s144-c-o/20140224_170258.jpg” href=”https://picasaweb.google.com/117385132829369688957/20140304?authkey=IrDX6eTfyfM#5984172759960906866″ caption=”” type=”image” alt=”20140224_170258.jpg” ] [pe2-image src=”http://lh5.ggpht.com/-JmcBPSItuW0/UwaC_hDwdSI/AAAAAAAAJzE/17vlA4sNOas/s144-c-o/20140220_172550.jpg” href=”https://picasaweb.google.com/117385132829369688957/20140304?authkey=IrDX6eTfyfM#5982613182725780770″ caption=”” type=”image” alt=”20140220_172550.jpg” ]

FITNESS

“Goat WOD 20”
AMRAP 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

IF YOU DID NOT REST YESTERDAY THEN REST TODAY

OLY
EVERY :90 Seconds
7 Sets – Work up to Max
1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch

METCON
“21-15-9’er”
3 Rounds
400m Run
21 Burpees
15 KB Swings (70,53)
9 GHDSU/p>

EXTRA CREDIT
3×15 Landmine Twists
3×15 Side Plank Crunch

ENDURANCE
(Thur, Fri, Sat)(only pick one day a week to do this workout)
Run, AirDyne or Row
10 Rounds
:60sec On :60Sec OFF
For Total Calories

ANNOUNCEMENTS

March 8th – Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
This first week will be:
“The PULLUP Clinic”
Hosted at CrossFit Bridgewater

Comments

comments

About the Author
  1. Scotty Reply

    2rm-105pr//115×1. Never power snatched over 95# till today

    “21-15-9′er”
    3 Rounds
    400m Run
    21 Burpees
    15 KB Swings (70,53)
    9 GHDSU
    20 Minute Cap.
    13:08rx

Leave a Reply

*

captcha

Please enter the CAPTCHA text