06/17/2019

CrossFit Quest – CrossFit

Warm-up

15 mins to Stretch/Inc HR then work up to 60% of 1RM PS.

Weightlifting

Goals:

1. Every Rep needs to be at or above 60% of your 1RM.

2. Increase weight when you are comfortable and feel confident in your form.

Power Snatch (12×1)

EMOM 12 (60% or better)

Metcon

Goals:

1. This is a sprint so go fast

2. The pistols will determine your time so don’t burnout on the PS

Metcon (Time)

5 RFT

8 Power Snatch (95/65)

12 Alternating Pistols
MOD – (65/45) & 1 leg box squats

MOD 2 – (45/35) & Air Squats

Conditioning

Metcon (Time)

100 Sit-ups

(@ beginning and top of every minute perform 5 Pushups)