07/23/2018

CrossFit Quest – CrossFit

“Its not the will to win that matters-Everyone has that. Its the will to prepare to win that matters.” – Bear Bryant

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Conditioning

Metcon (No Measure)

EMOM 10

Min 1 – 200m Run

Min 2 – 20 Situps
Scale – 100m Run & 12 Situps

Metcon

Goals:

1. This is a sprint (whether you are doing TnG or fast singles) this needs to be fast on the snatches. Catch your breath on the pistols.

2. If you are trying to decide between RX / RX+ or Scaled / RX – the workout will have a totally different feel. If the heavier weight is within 10% of your 1RM then this will be a strength workout and you need to move methodically on the snatches and fly through the pistols. If the weight is fairly light for you then this will be very fast all around.

Metcon (Time)

4 RFT

4 Squat Snatch (115/75)

10 Pistols
RX+ (165/115)

Scale 1 – (95/65)

Scale 2 – (65/45) & Box Pistols or Band assisted Pistols

Weightlifting

Power Clean (10×2 (TnG))