06/18/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. This is the time to get the heavy and show off the work you’ve put in over the past 6 weeks. Good luck!

2. Take 20mins to establish a 1 rep max.

Clean and Jerk (1×1)

Metcon

Goals:

1. 3min Rest Between – aim for 4+ Rounds on each.

2. PC – don’t attempt RX or RX+ if the weight is at/above 90% of your 1RM. – it’s not worth only getting 1 or 2 rounds just to click a button.

3. BfB – RX must jump with both feet over the bar (Open Standard 2019)

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

6 PC (135/95)

6 Bar Facing Burpees
RX + (165/115)

MOD (95/65) & Step Over Bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

3 PC (185/125)

6 Bar facing Burpees
RX+ (225/155)

MOD (135/95)