06/14/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. Take 20mins to establish a heavy 2RM for the day

2. Between each set perform 5 Ring Dips

Back Squat (8×2)

Ring Dips (8×5)

Metcon

Goals:

1. 17min Cap – this is doable as long as you move intentionally

2. Cleans are Choice – Squat or Power (athletes choose)

3. This is intended to get heavy so push yourself in the later round to get to that heavy weight

Metcon (Time)

200m Run

10 Clean (95/65)

200m Run

8 Clean (135/95)

200m Run

6 Clean (155/115)

200m Run

4 Clean (185/125)

200m Run

2 Clean (205/145)
RX+

(135/95), (155/115), (185/125), (225,155), (255/175)

MOD

(75/55), (95/65), (115/75), (135/95), (155/115)