05/13/2019

Announcements

Saturday, May 18
Fight Against MS Fundraiser In-House Comp
Teams of 4, ALL Levels of athletes are encouraged to participate!

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goal –

1. Not TnG (Focus is on weight not time under tension)

2. Use initial rounds to get comfortable and focus on form before getting heavy.

Metcon (Weight)

E2MOM 18

3 Squat Clean + 1 Split Jerk (Not TnG)

Metcon

Goal –

1. Sub 25min – Intensity is key

2. Do not scale every portion just because you can’t do 1 movement – Push Yourself

Metcon (Time)

3 RFT

5 Hang PC (135/95)

10 HSPU

15 Pull-ups

20 Alt. DB Snatch (50/35)

25 Sit-ups
RX+ – (185/125)

(4″/2″ Deficit HSPU)

(C2B)

MOD 1 – (95/65)

(HRPU)

(jumping C2B)

(35/20)