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
Compare to Mar.21/19
On the Minute for 20:
Odd Minutes – “Goat” #1 – Rowing
Even Minutes – “Goat” #2 – Toes to Rings, plus Superman’s & hollow holds/ rocks on the bar and on the floor
Good practice. Thanks coach Shane!
On the Minute for 20 min:
Odd Minutes – “Goat” #1 – Assault Bike – 45 sec @ 65 RPM
Even Minutes – “Goat” #2 – OHS x 3 – 95#
OG – Found a WOD to work on Burpees for Goat day, yay 🙂
“TOMMY MAC”
2 Rounds For Time
12 Burpees
12 Thrusters (115/75 lb) did 95#
12 Burpees
12 Power Snatches (115/75 lb)
12 Burpees
12 Push Jerks (115/75 lb)
12 Burpees
12 Hang Squat Cleans (115/75 lb)
12 Burpees
12 Overhead Squats (115/75 lb)
27:45 was over 14min 1st round so started to get moving a bit 2nd round
Could do this a bit heavier but would need to break in sets and definitely could go faster. Was just moving today and didn’t really feel like moving at all TBH
On the Minute for 20:
Odd Minutes – “Goat” #1: Overhead Squats
Even Minutes – “Goat” #2: Bar Muscle-ups