Goliath 1.15.21

CrossFit Goliath – CrossFit

Warm-up

15 min to finish

2 rounds as a class- get your barbells out before you start the warm up

3 dip + shrug

3 dip + shrug + high pull

3 muscle snatch

3 OHS

3 hang squat snatch

3 squat snatch

Snatch (6×3)

6 rounds of

1 High Hang Squat Snatch

1 Snatch From Above the Knee

1 Snatch From the Ground

15 min to finish

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Scaled + Masters:

40 Burpees

45/35 pound Snatch, 30 reps

30 Burpees

75/55 pound Snatch, 30 reps

20 Burpees

100/75 pound Snatch, 30 reps

10 burpees

120/90 pound Snatch, as many reps as possible

Metcon (AMRAP – Reps)

Abby with the limp foot

Hang muscle clean

+

Muscle clean

(this will be substantially lighter than normal)

Muscle Clean:

https://www.youtube.com/watch?v=K7CctePUCYA

Do step up/step down burpees if unable to do regular burpees

DB hang clean and jerks for the workout. Change arms every 5 reps (35#)