Pay no Mind

Wednesday January 23rd:

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Nice work today! Lots of people were able to go up a level within the METCON. Hard work paying off :). 

Tomorrow: 

Deadlift Accessory work with a GOAT EMOM. 

Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!

When thinking about your potential GOATS, consider the rest of the week:

Thursday: Double-Unders, Bench Press, and Partner WOD with Front Squat/D-Ball Over the Shoulder. 

Friday: Running, Rowing, and Snatches. 

See you in the gym, have fun with the GOATS! 

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Skill: Review the Stations/Movements 

Strength: (4) Rounds for QUALITY!

(12) Single Leg Deadlifts (6/Leg) (LIGHT WT.) 

10 HEAVY Russian KBS (THIS IS AN ACCESSORY MOVEMENT; BUILD POSTERIOR)

(10) Curtsey Lunges with a KB in Gob. Position (5/Leg) 

**Monitor your own clock; Rest 90-seconds–2-mins B/w sets 

**Curtsey Lunges: If having a wt. is too much; Body Wt. Curtsey Lunges 

(12)-min EMOM with a GOAT

Station 1: 3 Deadlifts (Ascending in wt. e/a Round)

Station 2: Insert GOAT (0:45-0:50)(Allow for Transition)

Station 3: 100m Run 

**No need for Levels: Pick a weight to start with for DL and build each round, and Pick a GOAT**