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.
Clean and jerk practice
Emom
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
Goat Day
Emotm 20mins
Even: OHS(45#)
Odd: Dbl under tries
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!
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
7:04
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
Goat Day
5 banded dips
5 pull ups Kiping
Starting to work on gymnastics again
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
Deadlifts
300×3-360×3-380×1-400# (PR) x1