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W.O.D.

021320

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (5 X 10)

All sets @ 60-75%

Metcon

Metcon (Time)

80 Cal Row

40 Push Ups

50 Goblet Squats (53/35)

100 Sit-ups

60 KB Swings (53/35)

30 Burpees to a 6″ Target

021220

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Front Squat (7 X 3)

Build to Heavy. Think 7 working sets so set 1 should be > 60%

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP:

30 Double Unders

10 Power Snatches (95/65)

30 Double Unders

8 Power Snatches (115/85)

30 Double Unders

6 Power Snatches (135/95)

30 Double Unders

4 Power Snatches (155/105)

30 Double Unders

ME Power Snatches (185/125)
WOD presented by Jeremy Garza

Scale – Get to your heaviest snatch, stay there and go Max Effort for the remainder of the time.

021120

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

Based on “OZZY”

45 min AMRAP:

11 Deficit HSPU (6″/4″)

800m Run or 1,000m Row or 1.5mi Bike

021020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Clean and Jerk (20 min to Establish a 1RM)

Metcon

Metcon (3 Rounds for reps)

3 min AMRAP

Buy in: 10 Deadlifts (275/185)

Max Effort Wall Balls (20/14)

*Rest 1 min

3 min AMRAP

Buy in: 10 Deadlifts (275/185)

Max Effort Box Jump Overs (24/20)

*Rest 1 min

3 min AMRAP

Buy in: 10 Deadlifts (275/185)

Max Effort Chest 2 Bar
*Score is total Max Effort reps for each AMRAP only*

Partner/Communtiy Workout

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Split Jerk (20min build to a heavy single)

Metcon

Metcon (AMRAP – Reps)

Teams of 2

18min AMRAP

– 60 Deadlifts

– 30 Pullups

– 60 Hang Cleans

– 30 Pullups

– 60 Front Squats

– 30 Pullups

– Max Reps Shoulder to Overhead

* Rx (135/95)

** Score is Shoulder to Overhead
Scaled:

Jumping Pullups or Ring Rows

020720

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Squat Snatch (7 X 1)

5 second pause above knee
Build to Heavy. Use the 5 sec pause to really work on your positioning. This will also help you transition from the low hang to the power position without initiating the third pull too early.

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

2, 4, 6, 8…..

Hand Stand Push Ups

Toes 2 Bar

Alternating DB Snatches (50/35)

020620

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (10, 5, 5, 3, 3, 1, 1, 1)

Build to Heavy

Metcon

Metcon (AMRAP – Reps)

20 min EMOM:

Min 1 – ME Cal Row

Min 2 – ME DB Deadlifts (50/35)’s

Min 3 – ME Burpees

Min 4 – ME Devil Press (50/35)’s

Min 5 – Rest/Write Down Reps
Score will total reps.

020520

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (5 X 5)

Build to Heavy. Think 5 working sets with set 1 being > 60%

Metcon

Metcon (Time)

10 Squat Cleans (205/135)

20 Chest 2 Bar

30 Sit-ups

40 KB Swings (53/35)

50 Wall Balls (20/14)

40 KB Swings (53/35)

30 Sit-ups

20 Chest 2 Bar

10 Squat Cleans (205/135)

30 min CAP!
RX+ (245/165) & MU (choice) & GHD sit ups

020420

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (5 X 10)

All Sets at 60-70%

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

Metcon

Metcon (Time)

Buy In – 100 Double Unders

21-15-9

Box Jumps (24/20)

Thrusters (95/65)

Buy Out – 100 Double Unders
1:1 singles.

This is a sprint. Think big sets on the DUs if not unbroken. Nice and steady on the box jumps. Remember to breathe at the top on the thrusters, it will decrease the need to drop the bar.

020320

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Women’s Rx – 95lbs

1 mile Run = 2000m Row = 3 mile Bike

48 min CAP!