150103 ~ Make Up/Goat Day Saturday!
Saturday means MakeUp Day!!! Being a choppy week between Christmas and New Years, we haven't had many focused strength sessions. Use today's time to catch up on a missing 1 RM or work on some of your Goats (skills you need to work on). Coach Zach will be there to give useful tips and tricks!
15 min to complete 1 of the following:
Monday's Power Cleans
Friday's Power Snatch
Make Up any 1RM that is missing from the Canuck Record Board
Spend 20 min working on your biggest GOAT (Movement that you are not so good at) Baaaaa!!
Complete For Time:
800 Meter Row, followed by:
12 Chest to Bar Pull-Ups
9 Squat Snatches (95/65#)
6 Hand Stand Pushups
800 Meter Row
12 min dedicated mobility! Have your 2015 Goals ready to post by next week!!!
Posted on Sat, January 3, 2015
by CrossFit Canuck