05/14/2019

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

Snatch DL + LHS (8×1.1)

4 position Halting DL + Low Hang Squat Snatch
Halting DL = pause 1 sec at each position

1. Mid shin

2. Patella

3. Mid thigh

4 Power position

Ring Dips (8×5)

Metcon

Goal –

1. Sub 20min – Push the pace where you can, play to your strengths

2. Remember that workouts can be scaled many different ways. (Weight, reps, rounds, etc.) – maintain intensity

“Linchpin Test 1” – RC/PC/Run (Time)

400m Run

15 PC&J (35/95)

3 RC

400m Run

12 PC&J

2 RC

400m Run

9 PC&J

1 RC
MOD 1 – (95/65) & 1 RC each round

MOD 2 – (75/55) & Seated to standing