16
Nov
Goliath 11.16
CrossFit Goliath – CrossFit
Back Rack Lunge (5×8)
In an 18 min window
4-5 sets:
With your front foot on a 45lb plate, complete 8 reverse lunges on each leg. 16 total reps. Work up to a heavy weight.
Between sets, complete 5 strict chin ups, add weight if possible. Scale with a band if you’re still working on them
Metcon (AMRAP – Rounds and Reps)
Amrap 5
5 Pull-Ups
10 Front Squats (96/65)
5 Pull-Ups
10 Shoulder to Overhead (95/65)
Rest 1 min. Repeat 3 times. Start where you left off. Score is total rounds and reps
Rx+ (115/75) OR (3 Muscle ups)
BDG (115/75) AND (3 Muscle ups)
We will be doing a couple weeks of unilateral work before we start our next cycle.