11-30-18
CrossFit Quest – CrossFit
Warm-up
Coaches Choice (No Measure)
Increase HR and Stretch
Metcon
Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Increase HR and Stretch
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Increase HR and Stretch
20 min EMOM
Odd – Squat Clean Complex
1 High Hang, 1 Low Hang, 1 Full (work up to heavy)
Even – 7 Evil Wheels
10 min AMRAP
MUs
Box Jumps (30/24)
1-1, 2-2, 3-3, etc….
Increase HR and Stretch
3000M Row
Max Effort
Ring MU Progressions
Increase HR and Stretch
10 min EMOM
Odd – Deadlift 5 reps @ 80%
*same weight throughout for Rx
Even – 12 T2B
20 min AMRAP
10 SDHP (95/65)
10 Ring Dips
50 DU
Increase HR and Stretch
20 min EMOM
Odd – Back Squat 5 reps @ 70%
*same weight throughout for Rx
Even – 5 Deficit HSPU (4″/2″)
12-9-6-3
OHS (155/105)
Bar Over Burpees (Open Standards)
Increase HR and Stretch
45-Minute AMRAP of:
800m Run
80 Squats
8 Muscle-ups
In honor of U.S. Army Captain John D. Hortman, 30, of Inman, SC, died on August 8, 2011
To learn more about Hortman click here
Increase HR and Stretch
10 min EMOM
Back Squat 5 reps @ 75%
*use the same weight throughout for Rx
10 – 1
Overhead Lunges (155/105)
Bar Over Burpees (Open Standards)
Increase HR and Stretch
10 X 1 Sprint + Max Effort HSPU
90 sec – run 200M and with remaining time, max effort HSPU.
30 sec rest
Use the remainder of class to establish one rep max
Increase HR and Stretch
AMRAP (Complete each section in allowed time and additional time is added)
First 8 minutes:
3 rounds of:
6 Chest-to-Bar Pull-Ups, 6 Squat Snatches (95/65)
Then 3 rounds of:
7 Chest-to-Bar Pull-Ups, 5 Squat Snatches (115/85)
Prior to 12 minutes, 3 rounds of:
– 8 Chest-to-Bar Pull-Ups, 4 Squat Snatches (135/105)
Prior to 16 minutes, 3 rounds of:
– 9 Chest-to-Bar Pull-Ups, 3 Squat Snatches (155/115)
Prior to 20 minutes, 3 rounds of:
– 10 Chest-to-Bar Pull-Ups, 2 Squat Snatches (185/125)
Prior to 24 minutes, 3 rounds of:
– 11 Chest-to-Bar Pull-Ups, 1 Squat Snatch (205/145)
Increase HR and Stretch
5 Rounds for time:
6 Deadlifts, 315#
6 Burpees
5 Cleans, 225#
5 Chest-To-Bar Pull-Ups
4 Thrusters, 155#
4 Muscle-Ups
In honor of Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi
To learn more about Big Sexy click here
Female Rx – DL 205 / Clean 155 / Thrusters 115
