12/05/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Goals:

1. KB Swings are your score.

2. Push the pace on the runs – work on being explosive.

3. Work for 45-50 secs on the KB swings and maintain a pace throughout.

Metcon (AMRAP – Reps)

EMOM 10

Odd – 100m Sprint

Even – ME KB Swings (53/35)
MOD (lighter KBs)

Metcon

Goals:

1. Score is total reps.

2. Cleans should be heavy once you reach the round of 4 – if you are going TnG on the round of 6 and later you went to light.

3. Get through the gymnastics so you can “earn” the heavy barbells.

Metcon (AMRAP – Reps)

AMRAP 13

8 C2B

10 Squat Clean (95/65)

8 C2B

8 Squat Clean (115/75)

8 C2B

6 Squat Clean (135/85)

8 C2B

4 Squat Clean (155/105)

8 C2B

2 Squat Clean (185/125)

8 C2B

ME Squat Clean (205/135)
RX+ (155/105), (185,125), (205/135), (225/155), (255/165), (275/185)

MOD (75/55), (95/65), (115/75), (135/85), (155/105), (165/115) & Pull-ups/Ring Rows