Month: January 2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Front Squat (6 x 2)

*No tempo this week. Get heavy!!

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

16 AMRAP

20 S2OH(135/95)

20 Back Squat(135/95)

20 DL(135/95)

20 Pull-ups
*Split reps however. 1 person working at a time.

RX+ (155/105) and C2B

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

10 Sit-ups

10 HRPUs

10 Air squats

:30 Hang on rig

Weightlifting

Bench Press (5-5-3-3-1-1-1)

Accessory Work

Pull-ups (5 x 5 Strict)

Metcon

Metcon (Time)

21-15-9

PWR Clean(155/105)

Burpee BJO(24″/20″)

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

:30 Suppinated Hang

3 Strict Pull-ups

5 Wall Squats

Weightlifting

Deadlift (7 x 1)

Accessory Work

Hollow Rock (5 x 10)

Metcon

Metcon (AMRAP – Reps)

15 AMRAP

200m Run

ME PWR Snatch(95/65)
*Snatchs must be TNG. Once you no longer TNG, run 200m.

**Score snatch reps

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

:30 HS hold

10 SDLHP w/KB

10 HRPUs

Weightlifting

Push Press (5 x 3)

Accessory Work

2 Count Flutter Kicks (5 x 20)

Flutter Kicks

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

10 PWR Cleans (155/105)

6 Burpee Over The Bar

30 DUs (60 SUs)

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 cartwheels

5 medball cleans

10 hollow rocks

Weightlifting

Back Squat (6 x 2 )

No tempo this week. Build to a heavy double.

Accessory Work

Hollow to Arch

5 x 10

Metcon

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Metcon (4 Rounds for reps)

4 – 3 AMRAP

15 T2B

200m Run

8 Devil Press(50/35)

*rest 2:00 b/t AMRAPs
*score each AMRAP

**200 counts as 1 rep

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bear Complex (20min to est. a Heavy)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Reps)

16min Partner WOD

Buy In:

400m Plate Run (45/25)

– Run together, switch off with the plate as needed.

Then…

Partner 1 Completes a round of:

– 15 Kettlebell Swings (53/35)

– 10 Burpees

– 5 Ground to Overhead (95/65)

Partner 2 does:

– Max Wall Balls (20/14)

** Switch everytime Partner 1 finishes a round.
SCORE is TOTAL Wall Balls

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5AMRAP

12 Lunges

10 Air sqt

12 Lunges

5 Burpee

Weightlifting

Front Squat (5 x 3 @30×10)

*10 second hold at the top

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit Quest – CrossFit

Warm-up

CF Quest Standard (No Measure)

2 Rounds

10 Situps

10 Supermans

10 Hollow Rocks

10 Pushups

10 Squats

5 Strict Pullups

Weightlifting

Bench Press (5-5-3-3-1-1-1)

Accessory Work

Ring Rows (5 x 5)

Metcon

Metcon (3 Rounds for reps)

3 x 3:00 AMRAP

30 Sit-ups

12 Burpee

ME Pwr snatch(95/65)
*Rest 2:00 between AMRAPs

**Record snatch reps from each AMRAP

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

:30 Suppinated hang on rig

3 Strict pull-ups

5 Wall sqt

Weightlifting

Deadlift (5 x 3 TNG)

Accessory Work

Hollow to Arch

5 x 10

Metcon

Metcon (Time)

21-15-9

DL (275/185)

Box Jumps(24″/20″)

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

:30 HS hold(free or wall)

10 SDLHP (KB)

10 Gobblet sqt

Weightlifting

Shoulder Press (4 x 5)

Accessory Work

2 Count Flutter Kicks (4 x 20)

Flutter Kicks

Metcon

Metcon (AMRAP – Reps)

10 AMRAP

ME Strict press(95/65)

10 Russian KB swings(53/35)
*perform 10 KB swings every time you break the press

** “break” means putting the BB down. You can rest in the FR or OH but do not “manage” the clock.

*** score total reps of press