Goliath 3.8.21
CrossFit Goliath – CrossFit
Warm-up
1 min couch stretch each side
2 min squat hold
then
AMRAP 5
15/10 cal row
10 scorpion strech
10 DB suitcase deadlifts
10 DB strict press each side
10 DB goblet squat
Accessory
3 Rounds
Superset
50ft Dual KB Overhead Carry
10 Dual KB Bent Over Row
*rest :90 between rounds
*select a heavy/challenging load for the overhead carry
-Then-
3 Rounds
Superset
15 Empty Barbell Bicep Curls
30 Banded Pull Aparts OR 30 Straight Arm Banded Pushdowns
*rest :90 between sets
*select a light/moderate weight to complete bicep curls unbroken
*select a light resistance band for the pull aparts
Metcon (3 Rounds for reps)
6 rounds
2 min window
21/15 cal row
Into
Round 1 & 4:
Max Alternating DB Hang Clean and Jerk (50/35)
Round 2 & 5:
Max Alternating DB Snatch (50/35)
Round 3 & 6:
Max DB Front Squat (50/35)
Rest 1 min after each round
Score= Total Reps Each Movement
3 Different Scores
(17 total min)
So it goes
2 rounds
21/15 cal row
max alt DB hang clean and jerk
rest 1 min
21/15 cal row
max alt DB snatch
rest 1 min
21/15 cal row
max DB front squat
rest 1 min
Score for box one is total Hand clean and jerks
Score for box two is total dumbbell snatch
Score for box three is total front squats