CrossFit Quest – CrossFit
Warm-up
Clean Grip Burgener Warm Up (No Measure)
Clean Grip Burgener Warm Up
(PVC or Empty Barbell)
– Down & Up
– Elbows High & Outside
– Muscle Clean
– Clean Land
– Clean Drop
– Hang Clean
Weightlifting
3 Position Squat Clean (Every 2 minutes for 20 minutes (10 sets))
– Power Position (Barbell at hips)
– Mid Hang (Barbell just above knees)
– From the Ground (Full Squat Clean)
Focus on bar path and positioning. Create tension in the hamstrings and explode through the legs!
“When the arms bend, the power ends!”
– Coach Burgener
Metcon
Metcon (AMRAP – Reps)
9min AMRAP (2/2, 4/4, 6/6…)
– Single Arm Dumbbell Hang Clean & Jerk (50/35)
– Box Jumps (24/20)
* Use 1 DB
** Compare score with 2/20/19
* Must perform an even amount of Hang Clean & Jerks on each arm.
Rep Count:
8’s – 40
10’s – 60
12’s – 84
14’s – 112
16’s – 144
18’s – 180
20’s – 220