Goliath 6.11.21

CrossFit Goliath – CrossFit

Split Squat (8-8-8-8)

Bar on your back. Out of the rack. 8 on each leg. your stance should be similar to your split jerk stance. Be sure to keep a vertical shin on your front leg with your knee tracking over your toes. Many people make the mistake of being too close.
4×8 each leg. the goal is to move up 5-10lbs from last week

After Each Set, Including Final Set, Complete:

10 Push ups, With a 3 sec negative

8 Dumbbell Pullovers

Metcon (Time)

5 Rounds of:

5 Single Arm Devil Presses (50/35 lb)

10 Alternating Dumbbell Snatches (50/35 lb)

10 Burpees Over DB

Rest 3 minutes

2 Rounds of:

10 Single Arm Devil Presses (50/35 lb)

20 Alternating Dumbbell Snatches (50/35 lb)

30 Burpees Over DB