05/30/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Paused Front Squat (5 x 2)

3 second pause at the bottom of each squat.

Metcon

https://youtu.be/D8J_8hIdSmM

Metcon (Time)

5-4-3-2-1

Power Cleans

Women’s Rx (85/105/125/145/155)

Men’s Rx (135/155/185/205/225)

10-8-6-4-2

Deficit Handstand Pushups (45’s/25’s)
Scaled Weights:

Women (45/65/75/95/105)

Men (95/115/135/155/185)

Scaled HSPU:

1) No Deficit

2) Inverted on a Box