Goliath 7.31
CrossFit Goliath – CrossFit
Metcon (Weight)
20min. running clock…
Run 400m
10 Power Clean and Jerks at 50%
Run 400m
8 Power Clean and Jerks at 60%
Run 400m
6 Power Clean and Jerks at 70%
Run 400m
4 Power Clean and Jerks at 80%
Run 400m
2 Power Clean and Jerks at 90%
Run 400m
Use remaining time to shoot for a 1 rep max
Numbers are based off of effort not 1RM. Once you hit 6 reps it should already start getting pretty spicy.
We haven’t run or done clean and jerk all week, so I would really like some big numbers on these. You may share bars.
Not feeling it today? Do 10 Every round with a light weight and just work on form.
Extra Credit
10min. EMOM:
Min. 1) Plank
Min. 2) Max Reps of Weighted Hanging Knee Raises 10/5lbs.
*Try to end your knee raises around 45sec. And be sure to get ALL those planks without breaking!