06/21/2019

CrossFit Quest – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Goals:

1. 20mins to establish a 1 rep max Snatch – Get heavy and chase that gold star.

Squat Snatch (1×1)

Metcon

Goals:

1. 15min Cap

2. Thrusters – no more than 2 sets

3. Gymnastics – go as deep as you can on set one then just try to hold on.

4. Runs – try to keep it at or below your 1mile pace (this is not Recovery) (ex. 8min mile = 2min 400m)

Metcon (Time)

21 Thrusters (95/65)

400m Run

21 C2B

400m Run

21 Thrusters (95/65)
MOD 1 (75/55) & Pull-ups

MOD 2 (65/45) & Ring Rows – 200m Runs