Goliath 3.5.21
CrossFit Goliath – CrossFit
Warm-up
EMOM 6
1) 10/8 Cal Bike
2) 5 Hang Muscle Snatch + 5 Hang Power Snatch (45/35)
3) 10 Ring Rows + 10 Push ups
Metcon (AMRAP – Reps)
Every Other Minute x 9
Min 1 and 2 (7 & 8) (13 & 14)
30/24 Cal Bike
Min 3 and 4 (9 & 10) (15 & 16)
10-15 Strict Pull Ups
10-15 HSPU
Min 5 and 6 (11 &12) (17 & 18)
8 Power Snatch (155/105)
Score = Number of completed Reps (bike cals + pull ups + hspu + power snatches )
each round should be 1 large score
so you have 2 min to finish
30/24 cal bike
you have 2 min to finish
10-15 strict pull ups
AND
10-15 hspu
you have 2 min to finish
8 power snatches
if you are not great with strict pull ups and/or hspu, then shoot for a consistent number of each…think 8/8…if you know you can hammer hspu but stink at strict pull ups…think 10/15
pick a combination that will be challenging ..not something that you can breeze through…and not something that will floor you