Goat Day

On the Minute for 20:
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.

Yolande – 70 years young!

7 thoughts on “Goat Day”

  1. Clean and jerk practice

    95-115-125-135-145-155-165-175-185-195-205-215(failed on jerk ) -225 (failed on jerk )

    My body was sore today and usually I fail on clean. Focused on heals and keeping bar close and chest up. Still doing my split clean thing as my right knee is not great today

  2. Christie Neate

    Goat #1 Snatch. Working on keeping the bar close. Did the first 5 at 55# and the second set at 65#

    Goat #2 Beat Swings/Leg Raises (10 each round) to work on pull up and T2B progression.

    Thanks for the feedback and class Shane!

  3. Super fun 3 person ruck workout with Janet and Kevin:

    100 Jumping jacks (no ruck)
    90 Squats
    80 Lunges
    70 Curls
    60 Mountain Climbers
    50 Burpees
    40 Plank Slaps
    30 Sit- Ups (ruck on front)
    20 Jump Squats (no ruck)
    10 Push-ups

    All the way through and back again..
    Don’t know how long it took.. We divided it fairly evenly, until someone decided to do more or I lost count.. haha
    We finished with 50 Ruck Get-ups with 30# ruck

  4. Mario Richard

    On the Minute for 20:
    Odd Minutes – “Goat” #1
    Even Minutes – “Goat” #2

    ODD: C&J complex
    EVEN: alternated between GHD situps and handstand walks

  5. OG

    3 Rounds finished in 10 minutes
    – 10 Ruck Burpees (ruck in hand from ground to overhead)
    – 10 Ruck Curls
    – 10 Ruck Thrusters
    – 10 Ruck


    300×3-360×3-380×1-400# (PR) x1

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