10-07-2019

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

Snatch Balance (7 x 3)

Snatch Balance (7 x 3)

Metcon

Metcon (Time)

5 Rounds (17min Cap)

– 7 Snatch (choice)

– 7 Pullups

* Snatch weight goes up each round

* Mens Rx:

115-135-155-185-205

* Womens Rx:

85-95-105-115-135
The goal is to increase weight each round. The Pullups should be unbroken. Don’t sandbag the weight. It’s not a lot of reps, move quick and efficient.