1-17-2020

CrossFit Quest – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

3 Position Power Snatch (Every 2min for 20min)

– Power Position Snatch

– Mid Hang Snatch

– Power Snatch
Touch and Go

ALL POWER

Metcon

Metcon (Time)

5-4-3-2-1

– Snatch (choice)

– Bar Muscle Ups

– Strict Handstand Pushups

Rx Weight:

Men – (115/135/155/185/205)

Women – (75/85/95/115/135)
Scaling this workout, add weight every round, finishing at a weight that is challenging for you.

Scaled Muscle Ups: Chest to Bar, pullups or ring rows (2 to 1)

Scaled Strict HSPU: Kipping, pike, box or DB Press