07/31/2018
CrossFit Quest – CrossFit
“What you lack in talent can be made up with desire, hustle and giving 110% all the time.” – Don Zimmer
Warm-up
Coaches Choice (No Measure)
Increase HR and Stretch
Metcon
5 mins Rest between Metcons
Goals:
Metcon 1 – Go fast (Unbroken on each movement if possible) and rest (short breaks) between movements.
Metcon 2 – This should be done unbroken at a good pace – this is considered grunt work so just get it done.
Metcon (Time)
15-12-9-6-3
Hang PS & Thrusters (95/65)
Scale – (65/45)
Metcon (Time)
4 RFT (45/25)
100m Plate Carry
10 OH Lunges w/Plate
5 Plate Burpees
Plate Burpee = Burpee on plate then finish with plate overhead
Scale – (25/15)
Weightlifting
Press Complex (6×1,1,1)
Push Press/Push Jerk/Split Jerk