Goat Day – Week 3

CrossFit Jacked – CrossFit

Weightlifting

Push Press (4 sets of 3 – same weight across)

17 minutes to complete. shoot for 80-90% of 1RM

Metcon

Metcon (AMRAP – Rounds)

Goat Day – Week 3

On the Minute x 20:

Odd: Movement 1

Even: Movement 2
Practice Option 1:

On the Minute x 20:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

On the Minute x 20:

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

On the Minute x 20:

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

Cardio Option 1:

On the Minute x 20:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

On the Minute x 20:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

Metcon (Time)

Alternate WOD

Slamma Jamma

Every 4 minutes for 5 rounds

30 Slam Balls 20/15

200m Slam Ball Run 20/15

20 Slam Ball Squats 20/15
*Score is slowest of the 5 rounds.

Categories: WOD

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