Goliath 7.1


Goliath 7.1

CrossFit Goliath – CrossFit

Close grip bench (5×8)

6-8 reps (climbing) Close grip is “Shoulder width.” Lay down, put your arms straight up and grab the bar. Then bring it in about a 1-2 finger space. That’s it. Nothing more. Nothing less.

After your set go immediately to the deadlift…

Deadlift (6-8)

6-8 reps (climbing) with your feet on a 45lb plate or 2-3″ Deficit.

If your deadlift is currently a weaker movement or you struggle to keep a flat back, just go from the floor

3 second descent! No fast reps today.

After this go immediately to the row…

Metcon (Distance)

2 min row for max meters
After you complete the row REST 2min. and complete the entire superset 4 more times. Score on the row will be your worst score of the 5.

Metcon (Time)

100 Russian Kettlebell swings for time (70/53)

*go unbroken for as long as possible