12/03/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Goals:

1. Your score is the HSPU/HRPU only.

2. DU – if your working on DU only do 30sec a round.

3. HSPU – If you need more than 2 mats go to the HRPU

Metcon (AMRAP – Reps)

EMOM 16

Min 1 – 20 DUs

Min 2 – ME HSPU
MOD – SUs x 2 & HRPU

Metcon

Goals: 18min Cap

1. Choose a weight that is going to be heavy toward the end.

2. Use the runs as recovery but do not walk.

3. Every rep not completed counts as a second added to the total time.

Metcon (Time)

200m Run

10 Snatch (75/55)

200m Run

8 Snatch (95/65)

200m Run

6 Snatch (115/75)

200m Run

4 Snatch (135/85)

200m Run

2 Snatch (155/105)
RX+ (95/65), (135/85), (155/105), (185/125), (215/135)

MOD (45/35), (65/45), (75/55), (95/65), (115/75)