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022520

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (7 X 7)

All sets at 65-75%.

Control the weight and Do NOT bounce out of the bottom.

Metcon

Metcon (Time)

21-15-12-9

Wall Balls

Toes 2 Bar

OHS (95/65)

022420

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Power Clean (16 min E2MOM)

Power Clean Triple – not TnG

Metcon

Metcon (Time)

24 min CAP!

50 DU

40 Thrusters (115/85)

30 Sit-ups

20 Pistols

10 HSPU

*EMOM 5 burpees, starting on burpees*

RX+ (135/95) & Strict HSPU
WOD presented by Brenda Perkins

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

10 Rounds

– Big Clean Complex** (135/95)

– 400m run

(Partner 1 does all the barbell, partner 2 runs, then partner 2 does all the barbell, partner 1 runs…)
**High Hang Clean/Mid Hang Clean/Squat Clean/Push Press

High Hang Clean/Mid Hang Clean/Squat Clean/Push Jerk

High Hang Clean/Mid Hang Clean/Squat Clean/Split Jerk

*Each set consists of completing all 12 reps without dropping the bar

022120

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Snatch

Snatch Triple (choice) – not TnG

20 min – build to a heavy

Metcon

Metcon (Time)

3 Rounds:

10 HSPU

10 C2B

10 C&J (135/95)
RX+

10 Strict HSPU

10 MU (choice)

10 C&J (185/135)

022020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (8 X 3)

Think 8 working sets. Set 1 should start >60%. Build to Heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

Buy In – 16 min E2MOM

Cal Row (10/8) or Cal Bike (8/6)

10 Wall Balls (20/14)

30 DU

Then – 8 min AMRAP

Cal Row (10/8) or Cal Bike (8/6)

10 Wall Balls (20/14)

30 DU
The score is the total number of rounds and reps in the final 8 min.

*WOD presented by Cam Wolfe*

021920

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

“Andrew Desperito”

2,000m Row or 1-mile Run or 3-mile Bike

50 Thrusters (135/95)

2,000m Row or 1-mile Run or 3-mile Bike

021820

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (7 X 7)

Quality over Quantity. Build to Heavy.

Metcon

Metcon (Time)

50 Box Jumps

40 DB Snatches (50/35)

30 KB Swings (53/35)

20 Single Arm Overhead DB Lunges (50/35)

10 Rope Climbs

021720

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (10, 5, 5, 3, 3, 1, 1, 1)

Build to Heavy.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

15 Toes 2 Bar

10 Bar Over Burpees

5 Squat Cleans (205/135)

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

– 400m run (200 each)

40 Alt. DB Snatch

40 Alt. DB Stepups

– 400m run (200 each)

35 Alt. DB Snatch

35 DB Stepups

– 400m run (200 each)

30 Alt. DB Snatch

30 DB Stepups

– 400m run (200 each)

25 Alt. DB Snatch

25 DB Stepups

– 400m run (200 each)

20 Alt. DB Snatch

20 DB Stepups

– 400m run (200 each)

15 Alt. DB Snatch

15 DB Stepups

– 400m run (200 each)

10 Alt. DB Snatch

10 DB Stepups

– 400m run (200 each)
Rx DB – (50/35)

* one dumbbell for snatches and step ups.

** split reps as needed

021420

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (5 X 10)

Quality over Quantity. Build to Heavy.

Metcon

Metcon (Time)

30-20-10

Power Cleans (155/105)

T2B