(832) 644-5022

W.O.D.

062619

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (6 x 2 @ 17×0)

Build to a heavy double w/tempo. 1 second down, 7 second pause, explode up, immediately into next rep.

Accessory Work

Strict Pull-Ups (5 x 5)

Metcon

Metcon (Time)

5 RFT

200m run

20 WBs (20/14)
Goal should be unbroken on WBs, recover on the run.

062519

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Cartwheel

5 (ea arm) KB Snatch

:30 Hang on rig

Weightlifting

Push Press (5 x 5)

Build to a heavy set of 5

Accessory Work

V-UPs (5 x 10)

Metcon

Metcon (Time)

4 RFT

5 Squat Clean(185/125)

10 HSPU
Cleans should be singles. HSPUs should be done in sets of 2-3 max.

RX+ = 225/155

Strict HSPU

062419

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

8 KB Swings

12 Jumping Lunges

12 Hollow Rocks

Weightlifting

FS/BS (5 x 3/5 FS/BS)

5 x 3/5 FS/BS @ 60% of 1 RM FS
Use 60% of 1 RM FS

Perform 3 FS then rack the BB then imediately go to 5 BS. *This is not a break.*

Metcon

Metcon (Time)

21-15-9

DL (225/155)

Bupee over Bar

Partner/Community WOD

CrossFit Quest – CrossFit

Question of the day!

What is the weirdest food you have ever eaten?

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

Ginny/Stu Bday & Baby WOD

34min AMRAP (Teams of 2)

– (2)00m run w/ Medball

(Run TOGETHER)

– 7 Pullups

– 17 Calories Row/Bike w/ medball on lap

– 19 Hang Squat Cleans (95/65)

* split reps as needed in the gym *
34min = Stu’s Bday

(2)00m run = baby #2

7-17-19 reps = Due Date

06/21/2019

CrossFit Quest – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Goals:

1. 20mins to establish a 1 rep max Snatch – Get heavy and chase that gold star.

Squat Snatch (1×1)

Metcon

Goals:

1. 15min Cap

2. Thrusters – no more than 2 sets

3. Gymnastics – go as deep as you can on set one then just try to hold on.

4. Runs – try to keep it at or below your 1mile pace (this is not Recovery) (ex. 8min mile = 2min 400m)

Metcon (Time)

21 Thrusters (95/65)

400m Run

21 C2B

400m Run

21 Thrusters (95/65)
MOD 1 (75/55) & Pull-ups

MOD 2 (65/45) & Ring Rows – 200m Runs

06/20/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. Work on that front rack positioning

2. Increase weight each set but not at the sacrifice of form.

Front Squat (10-8-6-4-2)

Metcon

Goals:

1. Keep chipping away at the reps. – small rests when needed

2. Do what you can on the gymnastics but keep the intensity up.

Metcon (Time)

50 Abmat Sit-ups

40 Alt. DB Snatch (50/35)

30 KB Swings (53/35)

20 HSPU

10 Bar MU

20 HSPU

30 KB Goblet Squats (53/35)

40 Alt. DB C&J (50/35)

50 Abmat Sit-ups
MOD 1 – 1 mat HSPU & C2B

MOD 2 – DB (35/25), KB (35/26), wall walk into Hs Hold (1sec = 1rep), ring rows

06/19/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

10 – 50-60%

8 – 60-65%

6 – 65-75%

4 – 75-85%

2 – 85-95%

Deadlift (10-8-6-4-2)

EMOM

Goals:

1. Try to work for 45sec each min.

2. WB – 15+

3. T2B – work on stringing them together

4. BJ Over – efficiency- figure out what technique works best for you.

Metcon (6 Rounds for reps)

EMOM 24

Min 1 – ME WB (20/14)

Min 2 – ME T2B

Min 3 – ME BJ Overs (24/20)

Min 4 – Rest
MOD – WB (14/10), knee raises, Box Stepovers

06/18/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. This is the time to get the heavy and show off the work you’ve put in over the past 6 weeks. Good luck!

2. Take 20mins to establish a 1 rep max.

Clean and Jerk (1×1)

Metcon

Goals:

1. 3min Rest Between – aim for 4+ Rounds on each.

2. PC – don’t attempt RX or RX+ if the weight is at/above 90% of your 1RM. – it’s not worth only getting 1 or 2 rounds just to click a button.

3. BfB – RX must jump with both feet over the bar (Open Standard 2019)

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

6 PC (135/95)

6 Bar Facing Burpees
RX + (165/115)

MOD (95/65) & Step Over Bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

3 PC (185/125)

6 Bar facing Burpees
RX+ (225/155)

MOD (135/95)

06/17/2019

CrossFit Quest – CrossFit

Warm-up

15 mins to Stretch/Inc HR then work up to 60% of 1RM PS.

Weightlifting

Goals:

1. Every Rep needs to be at or above 60% of your 1RM.

2. Increase weight when you are comfortable and feel confident in your form.

Power Snatch (12×1)

EMOM 12 (60% or better)

Metcon

Goals:

1. This is a sprint so go fast

2. The pistols will determine your time so don’t burnout on the PS

Metcon (Time)

5 RFT

8 Power Snatch (95/65)

12 Alternating Pistols
MOD – (65/45) & 1 leg box squats

MOD 2 – (45/35) & Air Squats

Conditioning

Metcon (Time)

100 Sit-ups

(@ beginning and top of every minute perform 5 Pushups)

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

– 10 Pull-ups

– 30 Box Jumps (24/20)

– 50 Kettlebell Swings (53/35)

– 70 KB Goblet Lunges (53/35)

– 90 Air Squats

– 70 KB Goblet Lunges (53/35)

– 50 Kettlebell Swings (53/35)

– 30 Box Jumps (24/20)

– 10 Pull-ups
* Split evenly