CrossFit Quest – CrossFit
Warm-up
Coaches Choice (No Measure)
Increase HR and Stretch
Weightlifting
Goals –
1. Focus on form for the first few sets and try to maintain good form as the weight increases.
2. This is not a max out day so if your form breaks down you need to back down on the weight.
3. This is not TnG – focus on form and weight – Not Time under tension.
Metcon (Weight)
E2MOM 20
2 Squat Clean + 1 Split Jerk
10 x 2+1
Work up in weight – focus on form for the first few sets before getting heavy.
Metcon
Goals –
1. sub 20mins if possible – No Time Cap
2. Use the Sit-ups as your rest – push the pace on the WB & DU
3. If you break up the WB no more then 3 sets with 5-10 secs rest btw
Annie meets Karen (Time)
“Karen” meets “Annie”
50-40-30-20-10
WBS (20/14) – 10’/9’ Target
Double Unders
Ab Mat Situps
MOD 1 – SU x 2
MOD 2 – 1/2 Reps
