(832) 374-8844

073120

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Women: 95#

50 min time CAP!!!

073020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (7 X 7)

Build to Heavy

Metcon

Metcon (Time)

24 SDLHP (95/65)

36 BOB

48 Wall Balls (20/14)

36 BOB

24 SDLHP (95/65)

072920

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (7 X 7 @ 60-75%)

Metcon

Metcon (Time)

21-15-9

Power Snatches (95/65)

HSPU

T2B
RX+

Power Snatches (135/95)

Deficit HSPU (4″/2″)

T2B

072720

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (5 X 3)

Build to Heavy

Weightlifting

Back Squat (1 X 20)

Add 5-10lbs to last weeks weight

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

15 Cal Row

30 Alt. DB Hang C&J (50/35)

15 Pull Ups

30 Alt. DB Snatches (50/35)
Rx+ (75/50)

07-25-2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Push Press (7 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

– 25 Strict Press (45/35)

– 20 Back Rack Lunges

– 15 Situps

– 10 Vups

072420

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Small (Time)

3 Rounds for time of:

1000m Row

50 Burpees

50 Box Jumps, 24″

800m Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here
50 min time CAP!!!

Women: 20″ Box

Scale: cut in 1/2

072320

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (5 X 10)

Build to Heavy

Metcon

Metcon (Time)

50 Sit-ups

40 KB Swings (53/35)

30 DL (135/95)

20 HSPU

10 OHS (135/95)

20 HSPU

30 DL (135/95)

40 KB Swings (53/35)

50 Sit-ups

072220

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (5 X 10 @ 50-65%)

Metcon

Metcon (Time)

30 DU

2 C2B

10 C&J (95/65)

30 DU

4 C2B

8 C&J (135/85)

30 DU

6 C2B

6 C&J (155/105)

30 DU

8 C2B

4 C&J (185/125)

30 DU

10 C2B

2 C&J (205/145)
Rx+

Bar MU

Men (135/155/185/225/255)

Women (85/105/125/145/155)

072120

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Snatch Complex

16E2MOM (TnG)
Snatch grip deadlift

Below knee hang squat snatch

Above knee hang squat snatch

High hang squat snatch

Metcon

Metcon (Time)

3 rounds:

200m Run

20 Alt DB Snatches (50/35)

20 OH Single Arm DB Lunges (same number each arm)

20 Push Ups
Rx+ (75/50)

072020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (5 X 3)

Build to Heavy

Weightlifting

Back Squat (1 X 20)

60% of your 1RM

Metcon

Metcon (3 Rounds for reps)

3 X 3 min AMRAP w/1 min rest between:
Buy in:

10 T2B

10 Hang Power Cleans (155/105)

Then your score is:

AMRAP 1 – Max Wall Balls (20/14)

AMRAP 2 – Max Burpees

AMRAP 3 – Max Cal Row