10-21-2019

CrossFit Quest – CrossFit

Warm-up

Clean Grip Burgener Warm Up (No Measure)

Clean Grip Burgener Warm Up

(PVC or Empty Barbell)

– Down & Up

– Elbows High & Outside

– Muscle Clean

– Clean Land

– Clean Drop

– Hang Clean

Weightlifting

3 Position Squat Clean (Every 2min for 16min (8 sets))

– Power Position (Barbell at hips)

– Mid Hang (Barbell just above knees)

– From the Ground (Full Squat Clean)
Touch & Go

Metcon

Metcon (Time)

5 Rounds (13min Cap)

– 15 Wall Balls (20/14)

– 10 Hang Power Cleans (115/85)
Shoot to go unbroken, every round, on the wall balls. If that’s not realistic, no more than 2 sets.