07/19/2018

CrossFit Quest – CrossFit

“Winners never quit and quitters never win” – Vince Lombardi

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (10-8-6-4-2)

Accessory Work

Standing Broad Jumps (5×3)

Jump as far as you can
Perform 3 Broad Jumps Immediatley After OHS

Metcon

Goals:

1. For most of you the DB Snatches should be very fast (unbroken) but be smart on the HSPUs so you don’t go to failure.

2. This is a sprint but you have to be smart on how you attack it, have a plan and execute.

Metcon (Time)

3-6-9-12-15-18 DB Snatch (50/35)

18-15-12-9-6-3 HSPU
Scale 1 – 35/20 & PP with DB

Scale 2 – 35/20 & HRPU