Wednesday January 23rd:
Nice work today! Lots of people were able to go up a level within the METCON. Hard work paying off :).
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!
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**