11/12/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. E2MOM 20 – work your way up in weight – this is not TnG

2. For the first 10mins (5 rounds) stay light and focus on your form – the last 10mins or so is where the weight should get heavy.

Squat Clean (10 x 2 (E2MOM 20))

Metcon

Goals:

1. This is a longer sprint (<12mins)
2. You should choose a weight on the DL that you can do unbroken or no more then 2 sets.

3. The T2B are where you time is going to be lost or won – push the pace and make sure your transitions are fast.

Metcon (Time)

5 RFT

6 DL (255/185)

9 BJO (24/20)

12 T2B
MOD – DL (185/125), Stepovers, Knee Raises