Goliath 6.24.21
CrossFit Goliath – CrossFit
Split Squat (4×8/8)
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.
add 5-10lbs from last week
If it is your first day doing these, shoot for 45-55% of your 1RM Back Squat. When working up in weight, if you notice a substantial difference in strength or stability on one side, you are going to use that side to gauge your weight.
If you can only do 95lbs on one leg, and 200lbs on the other, you will use 95lbs on both sides
Metcon (Time)
400m Farmer Carry with 1 KB (70/53)
35 push ups
30 double unders
25 wall balls (20/14)
20 hang power cleans (95/65)
15 cals of your choice
35 push ups
30 double unders
25 wall balls
20 hang power cleans
15 cals
30 double unders
25 wallballs
20 hang power cleans
15 cals
25 wallballs
20 hang power cleans
15 cals
20 hang power cleans
15 cals
15 cals