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
Snatch Complex (20min Every 2min (10 sets))
1 Power Snatch
1 Hang Snatch (Choice)
2 Overhead Squats
** Hold the Bar
Metcon
Metcon (AMRAP – Rounds and Reps)
14min AMRAP
– 12 Chest to Bar
– 9 Hand Release Pushups
– 6 Power Snatch (155/105)
Scale C2B with pullups or jumping pullups
