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1.18.17 “AMRAP 15 Goat WOD”

January 17, 2017

FITNESS & LIFESTYLE

This is the last week of GOAT WODs. Do your BEST!!!

Choose the same WOD from last week, the only changes to it should be to try and increase rounds achieved, if you achieved 5-7 rounds then you can increase the rep or weights but not necessarily both.

GOATS are the Movements in CrossFit that we would rather not see in a WOD. Movements like Overhead squats, pistols, double unders, handstand pushups, pullups and squat snatches. Whatever the movement is, it’s up to you to Master your GOATs. If you conquer these movements and strengthen all your weaknesses then you will become the best Crossfitter you can be. Fill all the holes in your armor and become unstoppable. We will help you come up with a GOAT WOD for each individual athlete. This will involve two goat movements. Typically one barbell movement and one gymnastics movement, but you can create your own version with your coach. You will perform the same GOAT WOD every week but may increase weights or reps as you conquer it! Ultimate goal is to perform more rounds of the workout and not always more reps of each movement.

“AMRAP 15 Goat WOD”
You will pick 2 Goat Movements Plus one Aerobic movement (250row, 200 run, 10 assault bike cals, 20DU, 20 Air squats, 10 Burpees!)
Example 1:
AMRAP 15
3 Squat Snatches (Start light, add weight each week)
5-10 Unbroken Butterfly Pullups (add reps each week)
10 Burpees over the Bar
Example 2:
AMRAP 15
5 Overhead Squats (Start light, add weight each week)
5-10 Unbroken Toe 2 bars (add reps each week)
20 Double Unders or Attempts
Example 3:
5 Deadlifts (add weight each week)
3-5 Hand Stand push ups (add reps each week)
200m Run/Row

SPORT & PERFORMANCE
A.OLY
EMOM 10
1 Power Snatch
add 10-20lbs male and 5-10lbs female per round till max

B.STRENGTH
Snatch Panda Pulls
(the pull in the snatch happens on the way down, this exercise emphasizes the full extension with no arm pull and then pulling yourself under the bar after that full extension)
2×3@80%
2×3@85%
2×3@90%
2×3@95%

C.METCON
AMRAP 15 GOAT WOD
-the only way to be stronger, is to be less weak–

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