12/02/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. EMOM 14mins – Not Touch & Go – work up in weight but do not sacrifice form.

Power Clean (14×2 (Not TnG))

EMOM 14 – Work up to a heavy double for the day

Metcon

Goals:

1. This is a sprint – move with a purpose

2. BS – weight will come from the floor – choose a weight you can do unbroken or max of 2 sets

3. T2B – move through these as fast as possible

Metcon (Time)

21-15-9

Back Squat (135/95) & T2B
RX+ (185/125)

Mod (95/65) & Knee Raises

Conditioning

Goals:

1. This is extra work – if you want more conditioning or if time allows get this done (sprint)

Metcon (Time)

4 RFT

100m Run

20 MB Russian Twist (20/14)