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GOAT Day

We made it folks, we are officially in the 2019 Open. With the majority of us doing the Open workout on Fridays, we don't want to fatigue our bodies too much on Thursdays, though we do want to stay warm. "Goat" is CrossFit slang for a movement that challenges us. What better way to stay warm but not too fatigued than to work on a skill that challenges us? In other words, today is the day to practice the things you're afraid you'll see in an Open workout. You'll have 20 minutes to focus all of your attention of two movements that YOU want to focus on. So come to whatever class you're coming to and take today to just practice. Practice makes perfect, and today's going to help.

Open - Performance - Fitness

Metcon (AMRAP - Reps)

On the Minute x 20
Odd: Movement 1
Even: Movement 2

Movement 1 and Movement 2 chosen by you, they can be anything you want. Listed are a few examples/options for practice:

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

Whiteboard:

Thursday, February 21, 2019

Male Clients