07-07-2020

CrossFit Quest – CrossFit

Warm-up

Clean Grip Burgener Warm Up (No Measure)

Clean Grip Burgener Warm Up

(PVC or Empty Barbell)

– Down & Up

– Elbows High & Outside

– Muscle Clean

– Clean Land

– Clean Drop

– Hang Clean

Weightlifting

3 Position Squat Clean (5 x 1)

– Power Position (Barbell at hips)

– Mid Hang (Barbell just above knees)

– From the Ground (Full Squat Clean)
Touch and Go

Power Position & Hang are choice

Metcon

HEAVY DAY!

Your goal is to add weight every time you get back to the barbell. Even if you’re adding 2.5’s ADD!

Metcon (Time)

5-4-3-2-1

Squat Cleans

Men – (155/185/205/225/245)

Women – (85/105/125/145/155)

** 50 Double Unders after each round (100 singles)
Rx+

Men (185/225/255/275/315)

Women (125/145/165/185/205)