05/29/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals –

1. This is a sprint push the pace on the run and go straight into the DB C&J

2. Alternate every rep on the C&J – work on your accuracy (coordination)

Metcon (AMRAP – Reps)

AMRAP 2×4 (1min Rest btw)

200m Run – then ME Alt. DB Hang C&J (50/35)
MOD 1 – (35/20)

MOD 2 – 100m Run (35/20)

Metcon

Goals –

1. Try to work for a minimum of :45 seconds every min.

2. DL – choose a weight you should be able to get 8+ every round

3. BJO – efficiency is key don’t burn out then have to rest majority of the minute – keep moving

4. BoB – RX must jump with both feet over the bar but hips don’t have to be open

Metcon (6 Rounds for reps)

EMOM 24

Min 1 – ME DL (225/155)

Min 2 – ME BJO (24/20)

Min 3 – ME BoB (jump for RX)

Min 4 – Rest / record score
MOD 1 – (185/125)

MOD 2 – (135/95) & Stepovers