11/15/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

: Power Snatch (12 x 2 (EMOM 12 TnG))

Metcon

Goals:

1. Snatch is Choice – should be moderately heavy (<80% of 1RM)
2. Bar over Burpees – Learn to breath through these and maintain a good pace

3. Rope Climbs – work on high skill movements under fatigue – if you cant do 2 then do 1 each round or modify further

4. 100m Run – this is a recovery run but Do Not Walk

Metcon (Time)

5 RFT (25min CAP)

6 Snatch (115/85)

10 BoB

2 RC

100m Run
RX+ (165/115)

MOD – (75/55), 2 seated to standing