Month: August 2018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

7 WBs

7 Russian Twist (MB)

7 MB Sit Ups

Weightlifting

Front Squat (5 x 8 @10×0 tempo)

Tempo is 1 second desend, no pause, explode up, no pause. That means you should be moving the entire set!!

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Women use #53

Scale w/

Burpee Pull Up (MUs)

DB Press (HSPUs)

*Should be a quick pace for 20 minutes

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (4 x 8)

Metcon

2k Row (Time)

Max Effort 2k Row

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

10 Hollow Rocks

10 Super man

3 Cartwheels

Weightlifting

Deadlift (5 x 2)

Work to a heavy double.

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

:30 HS Hold (Free Standing if you got it)

5 Pull Ups

10 Sit Ups

Weightlifting

Shoulder Press (6 x 3)

Accessory Work

Pull-ups (5 x 5 STRICT)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

35 DUs (70 SUs)

10 Thrusters (95/65)

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

7 KB Swings

7 Goblet Squats

7 Burpee

Weightlifting

Back Squat (8×2 @50X0 tempo)

Metcon

Metcon (Time)

4 RFT

5 Burpee

10 HRPUs

15 Air Squats

100 Meter Run

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

20-18-16-14-12-10-8-6-4-2

Deadlifts (225/155)

Box Jumps (24/20)

**100m Single Arm Overhead Carry after each round. (50/35)

EACH PARTNER WALKS 100m, only one carries the weight.

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

:30 Hang from rig

5 Med Ball Cleans

Weightlifting

Front Squat (5 X 3 10X12)

:12 hold at the top

Rest 2:00 between sets

Metcon

Quest Test (Time)

3 RFT(12 min cap)

200m run

12 Thrusters(95/65)

24 DUs(48 SUs)

12 Burpee over the Bar

CrossFit Quest – Extra Work

Metcon

Metcon (Weight)

4 x 50′ Reverse Lunges w/ Odd Object(Bear Hugged)

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (4 X 8)

Metcon

Metcon (No Measure)

20 EMOM

Min 1 = 15 KB Swings (53/35)

Min 2 = 15 Goblet Squats (53/35)

Min 3 = 15 HRPUs

Min 4 = Rest

CrossFit Quest – Extra Work

Metcon

Metcon (Distance)

75 Cal Bike
**Arms Only**