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CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Squat Snatch (7 X 1)

5 second pause above knee
Build to Heavy. Use the 5 sec pause to really work on your positioning. This will also help you transition from the low hang to the power position without initiating the third pull too early.

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

2, 4, 6, 8…..

Hand Stand Push Ups

Toes 2 Bar

Alternating DB Snatches (50/35)