CrossFit Crave

Goat Day 18.2

“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

 Post Goats to Comments:

Hot Sauce

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

*scale starting OHS weight as needed

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Bar Hopping

AMRAP 15:
15 Hang Power Cleans RX (135/95), S (95/65)
30/21 Calorie Bike / Row /Erg
15 Chest to Bar Pull-ups / Pull-up's
60 Double Unders / 120 Singles

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Optimus Prime

Strength

Deadlift
Build to a Heavy Set of 3

Metcon

AMRAP 7:
Wallballs (20/14), S(14/10)
On the Minute – 5 Deadlifts RX (225/155), Scaled B (155/105)

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Following Again

Team of 3

20min AMRAP

10 DeadLifts 185/135
5 Push-ups
10 V-Ups
5 Burpees
Max Cal Row

Partner A starts and completed 10, 5, 10, 5 then starts rowing for Cal's
Once partner A reaches rower partner B starts 10, 5, 10, 5 then replaces
Partner A on rower. Once B reaches rower C can start. A rests while B and C are working.

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18.1

 

Complete as many rounds as possible

in 20 minutes of:

8 toes-to-bars

10 dumbbell hang clean and jerks

14 / 12-cal. row

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Buckle Up

AMRAP 5
200’ Walking Lunge (Bodyweight)
50 Sit-ups
Max Calorie Row

rest 5 minutes

AMRAP 5
100’ Dumbbell Walking Lunge (50’s/35’s), Scaled (35’s/25’s)
50 Sit-ups
Max Calorie Row

rest 5 minutes

AMRAP 5
200’ Walking Lunge (Bodyweight)
50 Sit-ups
Max Calorie Row

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Eighteen Wheeler

AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14), Scaled (14/10)
12 Dumbbell Snatches (50/35), Scaled (35/25)
9 Toes to Bar

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Water Works

Strength

Push Press
3-3-3-3-3

Metcon

50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80), Scaled (75/55)
40 Kettlebell Swings (53/35)
50/35 Calorie Row

 Post Loads and Times to Comments:

Elizabeth

21-15-9 reps of:

Squat Cleans @ 135 lbs / 95 lbs
Ring dips

B scale weight is: 95 / 65
C scale weight is: 65 / 45

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