Week 3 – Monday

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

E7MOM 21

1. Complete 5-4-3-2-1 Increase Weight as needed each set and squat snatch the final rep each time.

2. Rest the remainder of the 7 mins after finishing all 15 reps.

3. All Reps should be TnG if possible.

Snatch (1×1)

E7MOM 21

5-4-3-2-1 (Last Rep Each Set Needs to Be a Squat)

Metcon

Goals: (15mins Total)

1. Every 2 Mins Complete the “buy-in” of BfB and DUs then Max Effort HSPU.

2. Everyone should have btw 15-30 seconds to do HSPUs.

Metcon (5 Rounds for reps)

Every 2 mins – 5 Rounds (1 min Rest Btw)

9 BfB

30 DUs

ME HSPU
MOD 1 – SU x 1 & PP (95/65)

MOD 2 – 5 BfB, SU x 1, PP (75/55)