12/28/2018

CrossFit Quest – CrossFit

“It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs”. – Jillian Michaels

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (8×2)

Ring Dips (8×5)

Metcon

Goals – These are all sprint WODs (sub 2mins) and the last few sets should be heavy. – Scale as needed to get the rounds in sub 2mins – Score is Total time including the 2mins rest between each set.

Metcon (Time)

2 min Cap per round – 2 min rest between rounds

Round 1 – 30 Power Snatch (75/55)

Round 2 – 20 Choice Snatch (115/75)

Round 3 – 10 Choice Snatch (135/95)

Round 4 – 5 Squat Snatch (165/115)
RX+ – (95/65), (135/95), (165/115), (205/135)

Scale – (65/45), (75/55), (95/65), (115/75)

Conditioning

5 Rounds

25 Sit-ups

100m Sprint