09-24-2019

CrossFit Quest – CrossFit

Warm-up

Quest warm up II (No Measure)

2 x 5 Wall Squats

2 x 10 Air Squats

2 x 5 Goblet Squats

2 x 10 PVC Pass Thrus

2 x 10 PVC Good Mornings

Weightlifting

Split Jerk (7 x 3)

Shoot for your last set to be around 80-85% of your max.

Focus on foot position when landing and being patient before bringing your feet back under you.

Metcon

Metcon (Time)

– 400m Run

20 Push Jerks (135/105)

– 400m Run

15 Push Press (115/85)

– 400m Run

10 Strict Press (95/65)

– 400m Run
The reps and the weight go down, but the lift becomes a little more challenging. For ALL 3 lifts, make sure you pick a weight that you can complete in NO MORE THAN 2 Sets!