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W.O.D.

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 3

600m Run (200 each)

– 75 Back Rack Lunges (95/65)

– 600m Run (200 each)

60 Back Rack Lunges (125/85)

– 600m Run (200 each)

30 Back Rack Lunges (155/105)

– 600m Run (200 each)

** if the barbell hits the ground at any point before the workout is done, 10 WB Penalty per person

8-23-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (8 X 6)

Build to Heavy but do NOT Sacrifice Form

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

8-22-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

20 min to build to heavy

4 position halting snatch grip deadlift into below knee hanging squat snatch (20 min to build to heavy)

TnG
Below Knee

Above Knee

Power Position

Below Knee

Hang Squat Snatch from below knee

Metcon

Metcon (Time)

9-6-3
Squat Cleans (225/125)

Bar MU

Rx+

Squat Cleans (255/155)

Ring MU

MOD – C2B and Ring Dip

8-21-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Schmalls (Time)

Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800m
Kettlebell Swings (53/35)

8-20-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (15, 10, 8, 6, 6)

Hypertrophy work.

15 @ 55-60%

10 @ 65-70%

8 @ 70-75%

6 @ 75-85%

6 @ 75-85%

Metcon

Metcon (Time)

For Time:
30 Snatches (95/65)

30 C&J (95/65)

30 SDHP (95/65)

Rx+

30 Snatches (115/80)

30 C&J (115/80)

30 SDHP (115/80)

*this is a sprint, you should be able to complete the entire wod in sets of at least 6 with little rest so choose your weight accordingly *

8-19-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Front Squat (20 rep Max)

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
Run 2 heats – athletes pair up and judge each other open style

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

Buy In 400m Single arm OH DB/KB Carry (50/35)

– (split by 100’s)

Then…

60-40-20

– Hand Release Pushups

– Medball Situps (20/14)

– Goblet Squats (50/35)

Then…

Cash Out 400m Single arm OH DB/KB Carry (50/35)

– (split by 100’s)

8-16-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (7 X 7)

Build to Heavy. Do NOT sacrifice form.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

8-15-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (15, 10, 8, 6, 6)

Hypertrophy work.

15 @ 55-60%

10 @ 65-70%

8 @ 70-75%

6 @ 75-85%

6 @ 75-85%

Metcon

Metcon (Time)

10-1
HSPU

Squat Snatches (95/65)

Rx+

Deficit (4″/2″)

(135/95)

8-14-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

20 min E2MOM (TnG)

Clean & Jerk Complex
Hang Above Knee Power Clean

Hang Below Knee Power Clean

From Ground Power Clean

Choice Jerk Triple

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP
13 Squat Cleans (135/95)

13 Toes 2 Bar

Rx+

(155/105)

MOD 1 – (95/65)

MOD 2 – (75/55)