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W.O.D.

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Mamba (AMRAP – Rounds and Reps)

Teams of 2

24min AMRAP

– 24 Box Jumps

– 8 Power Snatches (135/95)

– 24 Burpees

– 8 Clean & Jerks (135/95)
Scaled 1: (95/65)

Scaled 2: (75/55)

01-31-2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Front Squat (25min to establish 1 Rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

– 20 Calorie Row (or 10 calorie bike)

– 20 Alt. DB Snatches (50/35)

– 20 Abmat Situps

01-30-2020

CrossFit Quest – CrossFit

Warm-up

Clean Grip Burgener Warm Up (No Measure)

Clean Grip Burgener Warm Up

(PVC or Empty Barbell)

– Down & Up

– Elbows High & Outside

– Muscle Clean

– Clean Land

– Clean Drop

– Hang Clean

Weightlifting

20min Every 2min (10 rounds) (Build to a heavy complex)

1 Power Clean

2 Hang Power Cleans

1 Jerk (choice)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

– 5 Deadlifts (185/115)

– 5 Hang Cleans (185/115)

– 5 Bar Muscle Ups
Scale Bar Muscle Ups:

– Chest to bar pull-ups

– Pull-ups

– Ring Rows

01-29-2020

CrossFit Quest – CrossFit

Warm-up

Quest warm up II (No Measure)

2 x 5 Wall Squats

2 x 10 Air Squats

2 x 5 Goblet Squats

2 x 10 PVC Pass Thrus

2 x 10 PVC Good Mornings

Weightlifting

Back Squat (25min to find a 1 Rep Max)

Metcon

Metcon (Time)

5 Rounds – 15min CAP

– 9 Box Jumps (24/20)

– 7 Pullups

– 5 Power Snatch (115/75)

– 3 Overhead Squats (115/75)

01-28-2020

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice: (10-15min)

Get loose, get the HR up a little, warm up to your Power Clean weight and GO!

Metcon

40min CAP

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

01-24-2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (3 x 10 @ 55%)

ALL 3 sets are at 55% of your 1 rep max. Focus on proper form. This weight should feel light and comfortable.

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

– 8 Thrusters (135/85)

– 8 Bar Facing Burpees

01-23-2020

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

Snatch (20min EMOM )

1 snatch (choice) Every minute

Metcon

Metcon (Time)

15-12-9

– Power Snatch (135/95)

2 Rope Climbs after each round (6 total)
Scaled Rope Climbs:

4 Seated to Standing OR 4 Chin Ups (reverse grip)

01-22-2020

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds (with an empty barbell)

– 5 Good Mornings

– 5 Clean Pulls

– 5 Hang Cleans

– 5 Front Squats

Weightlifting

Sumo Deadlift (6 x 4)

Metcon

Metcon (Time)

7 Rounds

– 3 Deadlifts (155/115)

– 6 Hang Cleans (155/115)

– 36 Double Unders**

** 2 to 1 singles if you don’t have DU
Scaled 1: 135/105

Scaled 2: 95/65

01-21-2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Front Squat (3 x 10 @ 55%)

Step back week on squats!

ALL 3 sets are at 55% of your max. Focus on bracing your core and keeping your chest tall.

This weight should feel very comfortable.

Metcon

Metcon (AMRAP – Reps)

13min AMRAP

(1/1/1, 2/2/2, 3/3/3, 4/4/4…)

– Chest to Bar Pullups

– Box Jumps (24/20)

– Ring Dips

Scaled Options:

– Chin over bar pullups/Jumping Pullups/Chin over the bar holds (1sec per rep) NO RING ROWS

– Stepups

– Toe nail dips or Bench Dips
MATH ; )

6’s = 63

7’s = 84

8’s = 108

9’s = 135

10’s = 165

11’s = 198

12’s = 234

13’s = 273

14’s = 315

15’s = 360

01-20-2020

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

– 100m Jog

– 15sec hang from the rig

– 7 Strict Press (empty bar)

– 7 Push Press (empty bar)

Weightlifting

Split Jerk (7 x 1)

Build to appx. 85% of your 1 rep max

Metcon

Metcon (Time)

3 Rounds (30min Cap)

– 800m Run

– 50 Situps

– 25 Shoulder to Overhead (95/65)

Rx+ (155/105)