09/19/2018

CrossFit Quest – CrossFit

Warm-up

Quest warm up II (No Measure)

2 x 5 Wall Squats

2 x 10 Air Squats

2 x 5 Goblet Squats

2 x 10 PVC Pass Thrus

2 x 10 PVC Good Mornings

Weightlifting

3 Position Squat Clean (8 x 1)

– Power Position (Barbell at hips)

– Mid Hang (Barbell just above knees)

– From the Ground (Full Squat Clean)
Touch and Go!

Hold the bar for all 3 movements

Accessory Work

Ring Holds (8 x 15 Seconds)

Top of Ring Dip Holds
Hold the lockout of a ring dip, for 15 seconds

Metcon

Metcon (Time)

6 Rounds

– 5 Clean & Jerk (135/95)

– 25 Double Unders
Scaled:

Clean & Jerk (95/65)

75 Single Unders