06/11/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. Take 15-20mins to work up to a heavy complex for the day

2. Perform 5 DB rows on each arm after each set

Press Complex (10×1.1.1)

Push Press/Push Jerk/Split Jerk

Bent Over Row (10×5.5)

Metcon

Goals:

1. DL – Choose weight you can move efficiently (2 sets per round max)

2. Rig Work – Work on what you can do – push your limits (get uncomfortable)

Metcon (Time)

21 DL (185/125)

21 T2B

15 DL

15 Pullups

9 DL

9 C2B
RX+

DL (255/175)

21 C2B, 15 Bar MU, 9 Ring MU

MOD

DL (135/95)

21 Knee Raises, 15 Ring Rows, 9 Jumping C2B

Cool Down

Metcon (No Measure)

5 rounds (200m)

– walk to road & jog back