06-15-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

10 min AMRAP

5 Single DB Deadlifts (lightweight – each side)

5 Single DB Shoulder to Overhead (lightweight – each side)

5 Push-ups

Workout Prep

2 sets

4 Alternating Dumbbell Snatch (workout weight)

2 Burpee Over Dumbbell

Metcon

Stimulus is moderate to high pace. You should plan to go near unbroken on the dumbbell and find a steady pace to keep moving on the burpees. Goal is to push the pace without red-lining.

Metcon (Time)

10min CAP

30-20-10

– Alternating Dumbbell Snatch (50/35)

– Burpee over Dumbbell
Scaling Option:

30-20-10

– Alternating Dumbbell Snatch (35/25)

– Burpees

Weightlifting Prep

1 set (light barbell)

5 Snatch Grip Deadlifts

5 Snatch Grip High Pulls

5 Muscle Snatch

5 Hang Power Snatch

5 Power Snatch

Weightlifting

Power Snatch (See Comments)

3 @ 70% 1RM Power Snatch

2 @ 75%

1 @ 80%

* rest 2:00 *

3 @ 75%

2 @ 80%

1 @ 85%

* rest 2:00 *

1 @ 85+%

* rest 1:00 *

1 @ 85+%

**Not Touch and Go. No more than 5-10sec between reps