06/06/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals:

1. Thrusters – Unilateral Work helps work on balance and coordination

2. Box Jump Overs – figure out how to get through these efficiently – work on different techniques to see what works best

3. Rig Work – work on stringing these together

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

40 Single Arm DB Thrusters (50/35)

20 BJO (24/20)

10 C2B
RX+ Bar MU

MOD 1 (30/20 DB), Step Overs, Jumping C2B

Weightlifting

Goals:

1. TnG – this is about moving weight and time under tension.

2. Hang Clean is Squat

Clean Progression (12×1)

(Power, Hang, Full Squat)
Touch & Go Only

Work to a heavy complex for the day

EMOM

Goals:

1. Work on your positioning and mobility (OHS)

2. Work on your core strength and positioning overhead.

Metcon (No Measure)

EMOM 10

Min 1 – 40sec OHS Hold (PVC)

Min 2 – 40sec dual DB OH hold (35/25)
MOD – lower the time domain each min and the load if necessary