06/19/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

10 – 50-60%

8 – 60-65%

6 – 65-75%

4 – 75-85%

2 – 85-95%

Deadlift (10-8-6-4-2)

EMOM

Goals:

1. Try to work for 45sec each min.

2. WB – 15+

3. T2B – work on stringing them together

4. BJ Over – efficiency- figure out what technique works best for you.

Metcon (6 Rounds for reps)

EMOM 24

Min 1 – ME WB (20/14)

Min 2 – ME T2B

Min 3 – ME BJ Overs (24/20)

Min 4 – Rest
MOD – WB (14/10), knee raises, Box Stepovers