The “goat”, in CrossFit terms, is described as the movement that you dread seeing up on the whiteboard. Everyone has weaknesses and the beauty of our programming is that eventually you will run right into yours. Most people enjoy working their strengths but the athletes that show most improvement are the ones that tackle their goats head-on. What’s great about “goat-work” is that the more it’s done, the sooner goats will disappear.

Invariably, there will be another. Extra attention in the warmup or sticking around after class is all it takes. Take them on one at a time and they will disappear one at a time. It’s that simple.

Pretty soon that herd of goats will get smaller and smaller.

WOD – 3.22.2012

Power Snatch or 3-Position Power Snatch (hang, knees, floor)
3-3-3-3-3-3

5 rounds:
5 Hang Power Cleans
7 Push Press
9 Box Jumps
125 m run (jog out, sprint back)