11/11/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (10-8-6-4-2)

Goals:

10 – 50% of 1RM

8 – 60-70% of 1RM

6 – 70-75% of 1RM

4 – 75-80% of 1RM

2 – 80-90% of 1RM

Metcon

Goals:

1. 25mins Time Cap – push the pace where you can and try to maintain during everything else.

2. This WOD will come down to the work in the gym so push the runs to make up time.

3. The “girls” have to be done in order and progressively get tougher so don’t go out to hot.

Metcon (Time)

3 Rounds “Cindy”

2 Rounds “Nancy”

1 Round “Eva”
Cindy = 5 Pullups, 10 Pushups, 15 Air Squats

Nancy = 400m Run & 15 OHS (95/65)

Eva = 800m Run, 30 KB (70/53), 30 Pullups

Mod 1 – Ring Rows, Knee Pushups, OHS (75/55), KB (44/26)