Goliath 9.17

CrossFit Goliath – CrossFit

Metcon (Weight)

Every 1:15 x5

1 squat clean + 4 front squats

2 squat clean + 3 front squats

3 squat clean + 2 front squats

4 squat clean + 1 front squat

5 squat cleans
Rx: 225/155

Use the same weight as last week or go up 5-10lbs.

The time domain has dropped from 1:30 to 1:15 so I’m not going to be a stickler about moving up in weight. But if last week was not challenging, let’s bump it up

Metcon (AMRAP – Reps)

Amrap 7

400m run

20 shoulder to overhead (135/95)

20 hang power cleans (135/95)

Max cal bike

Rest 2 min

Amrap 7

400m run

20 cal bike

20 hang power cleans (135/95)

Max shoulder to overhead (135/95)
Rx+ 155/105

Choose a weight that you can’t strict press for 10.