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Components

GOAT

Metcon

Settings

Workout

08September2017

Nishant Kumar

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Strength & Skill

GOAT (Pick something basic, you're struggle with)

EMOM 10: Pick a weakness and work on it

Metcon

Metcon (Time)

Complete for time:
50 Alt. Jump Lunge
50 Pull-Ups
50 Push Press
50 Deadlifts
50 Push-Ups

*Build single bar with the weight loaded to strip for movement transition.

Jump Lunge Standards:
Rx+ 25's/15's
Rx Unweighted
Sc Backward Lunge

Deadlift Weights:
Rx+ 225/155
Rx 185/125
Sc 135-115/95-75

Push Press Weights:
Rx+ 135/95
Rx 95/65
Sc 75/55-35

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, September 08, 2017

Clients:

Clients

Karen
Shebik

9:30 AM CrossFit

1 x 3 @ 135 lbs

Ninette
Campbell

9:30 AM CrossFit

4 x 3 @ 125 lbs

Micheal
Young

6:00 PM CrossFit

1 x 5 @ 0 lbs

toes to bar