Teams of 3
12 min Clock:
Build to Heavy 3-Position Power Clean (Team on the Same Bar)
Rest 3 Minutes
15 min AMRAP:
9/6 Calorie Assault Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/103)
*Waterfall style. Once one partner is off the bike, next partner can go. Score is total fully completed rounds as a team.
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
On the Minute x 20
Even Minutes: Movement 1
Odd Minutes: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. 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 we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.
30 Seconds
Forward and Back Hops to Plate
Down Dog
In and Out Hops to Plate
Up Dog
Plate Ground to Overhead
Push-up Plank Hold
Plate Floor Presses
Hollow Hold
Hands on Plate Mountain Climbers
Arch Hold
*Warmup Completed With a 15/10# Plate
12 min AMRAP:
40 Double Unders
20 Push-ups
10 Toes to Bar
Buddy Relay
AMRAP 10:
10 Box Step-ups
10 Air Squats
100 Meters of “Rowling”
*Goal is to land exactly on 100 meters. Any number away from 100, above or below, is their score (97 or 103 = Score of 3). Complete jumping air squat as penalty before other partner can begin their round. Switch after completing full rounds.
Don’t game it today, just move quick and have fun!
Teams of 2:
6 Rounds:
12 Box Jumps (30/24)
21 DB Front Squats (50’s/35’s)
500 Meter Row
*3 Rounds Each, Switching After Complete Rounds “
