(832) 374-8844

11-07-2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (6 x 3)

Metcon

Can you Hold On!? (Time)

– 10 Hang Cleans (155/105)

– 8 Shoulder to Overhead (155/105)

– 6 Back Rack Lunges (155/105)

– 4 Back Squats (155/105)

– 2 Rope Climbs

– 4 Back Squats (155/105)

– 6 Back Rack Lunges (155/105)

– 8 Shoulder to Overhead (155/105)

– 10 Hang Cleans (155/105)
Modified Barbell:

(135/85)

(115/65)

Rope Climbs:

4 seated to standing

11-06-2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (8 x 2)

Metcon

Metcon (Time)

500m Row

– 2 Burpees

400m Row

– 4 Burpees

300m Row

– 6 Burpees

200m Row

– 8 Burpees

100m Row

– 10 Burpees

11-05-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

– 2 Wall Walks

– 5 Ring Rows

– 8 sit ups

Weightlifting

Split Jerk (10 x 1)

Build to a heavy single.

If it feels good, go for a PR!

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

– 10 Alternating DB Snatches (50/35)

– 10 Pullups

– 10 V ups
Modify:

– Jumping Pullups

– Ring Rows

11-4-2019

CrossFit Quest – CrossFit

Warm-up

Quest warm up II (No Measure)

2 x 5 Wall Squats

2 x 10 Air Squats

2 x 5 Goblet Squats

2 x 10 PVC Pass Thrus

2 x 10 PVC Good Mornings

Weightlifting

Front Squat (10 x 1)

Build to a Heavy 1

If it feels good, go for a PR!

Metcon

Clean, Squat, DUBs (Time)

20 Rounds

– 1 Power Clean (135/95)

– 1 Front Squat (135/95)

– 1 Power Clean (135/95)

– 1 Front Squat (135/95)

– 15 Double Unders
Modify:

30 singles

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2 (I go/You Go)

20 Rounds

– 10 Wall Balls (20/14)

– 10 V ups

– 10 Bench Press (95/65)