06/10/2019

CrossFit Quest – CrossFit

Warm-up

15 mins to inc HR/Stretch/work up to 60% of 1RM PC

Weightlifting

EMOM 12

Goals:

1. Start at 60% of 1RM and increase as desired – work up to a heavy single for the day.

Power Clean (12×1)

Metcon

Goals:

1. Sub 10 mins – This is a sprint

2. Unbroken on the Lunges

3. Be careful on the BJO – your legs will be tired so focus on getting on/over the box.

Metcon (Time)

20 Single Arm DB OH Lunge (35/20)

4 BJO (24/20)

16 DB OH Lunge

8 BJO

12 DB OH Lunge

12 BJO

8 DB OH Lunge

16 BJO

4 DB OH Lunge

20 BJO
RX+ (50/35) & (30/24)

MOD (25/15) & StepOvers

Conditioning

Metcon (Time)

5 RFT

100m Sprint

20 Russian Twist (45/25)