09-18-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

With an Empty Barbell

3 Rounds

– 5 Hang Cleans

– 5 Front Squats

– 5 Strict Press

– 5 Good Mornings

Weightlifting

3 Position Squat Clean (Every 2 minutes for 14min )

– Power Position (Barbell at hips)

– Mid Hang (Barbell just above knees)

– From the Ground (Full Squat Clean)
Touch and Go!

Focus on using your legs for power!

“When the arms bend, the power ends”

– Coach Mike Burgener

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

– 7 Power Cleans (155/105)

– 35 Double Unders

– 7 Ring Dips

Mod 1

– 35 HONEST Double Under Attempts

– Toe Nail Dips

Mod 2

– 70 Single Unders

– Box Dips
Don’t chase the Rx, just because! The weight you select, you should be able to go touch and go for 3-5 reps for the first few rounds, then FAST singles.