December 4, 2012
1) Snatch:
5 sets x 1.1.1 @ 80% 1 RM
rest 10 sec between reps, 2 min between sets
2) Clean & Jerk:
3 sets x 1.1.1 @ 80% 1RM
rest 2 min between sets
3) Snatch Pulls:
3 x 3 @ 105% of 1RM
4) 10 min AMRAP
GOAT specific pull movement*
15 x pistols
*Pull Movement- Choose one of the following:
5 x muscle ups
5 x weighted pull ups (70/30lbs)
10 x CTB pull ups
Snatch:
5 x 1.1.1 of 145
Clean & jerk:
3 x 1.1.1. of 190
Snatch Pulls:
9 x 1 of 195 lbs
AMRAP—used bar muscle ups as the pull movement b/c they seem to be the new fad of cf.
did 118 reps (5 rounds + 5 bar muscle ups + 13 pistols). Very fun wod.
Snatch
5 x 1.1.1. @ 175
C&J
3 x 1.1.1. @ 185
Snatch pull
9 x 1 @ 225
AMRAP- Also used BMU’s did 111 reps( 5+5+6)
Pistols got REAL!!!! Great wod!!!