01/02/2019

CrossFit Quest – CrossFit

“The only person you are destined to become is the person you decide to be.” – Ralph Waldo Emerson

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Choose either scaled or RX (not both) – Record your time in the appropriate place.

If you went scaled on this WOD in 2016 you can either do it scaled again and see how far you’ve come or you can go RX.

Scale this appropriately so you at least make it past the initial 4min/Round 1.

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Weightlifting

Bench Press (10-5-5-1….. 1xME @75%)

Work up to a heavy single then drop back down to 75% and perform 1xME.