11/22/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (10-8-6-4-2)

Work up in Weight each round adn establish a heavy double for today.

Ring Dips (5×5)

Perform 5 dips after each set of DL

Metcon

Goals:

1. This is a Sprint – Choose a weight you can handle and go fast

2. Snatches – You dont have to be able to do them unbroken but if your doing singles they must be fast

3. BfB – Open Standards for RX – pick a fast pace and try to hold on

Metcon (Time)

21-15-9

Power Snatch (135/95) & Bar Facing Burpees
MOD – (95/65) & Step Over the Bar Burpees

Cool Down

If you are doing “Clovis” tomorrow take this time to stretch and loosen up.

If you arent doing “Clovis” or want extra work then do the Metcon.

Metcon (Time)

Extra Work

15-12-9

Cal Bike & Dball Cleans
RX – 100/80

RX+ 150/100

MOD – 60/40