11/27/2019

Announcements

Thanksgiving Week:
Monday – Wednesday: Regular Hours
Thursday/Thanksgiving: CLOSED
Friday: Open Gym
5am – 7am/9am – 11am/3pm – 5pm

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. Every 2 mins on the minute for 20mins. All reps should be TnG – work on time under tension.

2. Use the first 5 rounds (10mins) to work on your form then increase the last 5 for a heavy complex for the day.

Snatch Progression (10×1 (E2MOM))

(Power, Hang Squat, Full Squat)

Metcon

Goals:

1. This should be heavy and a fairly high skill day on the rig.

2. You should choose a weight that you can do at least 3 reps TnG if necessary on the C&J (<70% of your 1RM).
3. You can pick and choose the options (RX, Scaled, RX+) depending on your strength and skill level – choose something that challenges you.

Metcon (Time)

15-9-3

C&J (185/125)

C2B
RX+ (225/155) & Ring MUs

MOD 1 – (135/95) & Pullups

MOD 2 – (95/65) & Ring Rows