05/28/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

E2MOM 20 (1×2 not TnG)

Goals – Get Heavy (85% +) if possible but do not sacrifice form – don’t learn bad habits just to chase the whiteboard

Squat Snatch (10×2)

Every 2 mins perform 2 heavy Squat Snatch (Not TnG)

Metcon

Goals –

1. Grunt Work – figure out how to get it done and keep moving for 18mins.

2. Lunges will decide the RX for most – Alternating Lunges and switch arms every 10.

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

20 KB (53/35)

20 Sit-ups

20 KB Single Arm OH Lunges

20 Sit-ups
MOD 1 – (44/26)

MOD 2 – (35/17) & 1/2 reps for 12mins