05/31/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (10-5-5-3-3-1-1)

10 = light weight warmup

5/5 = 50-70% of 1RM

3/3 = 75-85% of 1 RM

1/1 = find a heavy for the day

Metcon

Goals –

1. 28 min Cap – keep moving this is doable.

2. Work on the gymnastics skills you can do – scale when you have to not just to get a good time.

3. The Thrusters are the only part that the weight may be an issue so if scaling use the thruster for guidance.

Metcon (Time)

21-15-9 (PC & T2B)

15-12-9 (Thrusters & C2B)

12-9-6 (PS & HSPU)

RX – 95/65
MOD – (PC & Sit-ups), (Thrusters & Ring Rows), (PS & HS Hold 1:1 secs/rep)