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W.O.D.

06/04/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (15-10-5-3-1-1-1)

Accessory Work

Ring Rows (5 x 12)

Metcon

Metcon (Time)

5 Rounds

– 13 Hang Snatches (95/65)

– 13 Overhead Squats (95/65)

– 200m Run
Scaled – (65/45)

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

21min AMRAP

– 200m Medball Run – 100m each (20/14)

– 20 Thrusters (75/45)

– 40 Alt. Overhead Lunges (75/45)

** 5 Burpee penalty if the barbell hits the ground AT ANYTIME during the workout
Split Thrusters and Lunges as needed

Weightlifting

Snatch Complex (Build to a Heavy Complex)

1 Power Snatch

1 Hang Snatch

1 Full Snatch

06/01/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Clean and Jerk (20min, build to a heavy)

Metcon

Helen (Time)

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

05/31/2018

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

Sumo Deadlift (9 x 1)

These are Sumo Stance DL, NOT high pulls

Metcon

Metcon (AMRAP – Rounds and Reps)

11min AMRAP

– 24 Double Unders

– 12 Wall Balls (20/14)

– 6 Power Snatch (135/85)

Rx+ (185/105)
Scaled:

48 Single Unders

Power Snatch (115/65)

05/30/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Paused Front Squat (5 x 2)

3 second pause at the bottom of each squat.

Metcon

https://youtu.be/D8J_8hIdSmM

Metcon (Time)

5-4-3-2-1

Power Cleans

Women’s Rx (85/105/125/145/155)

Men’s Rx (135/155/185/205/225)

10-8-6-4-2

Deficit Handstand Pushups (45’s/25’s)
Scaled Weights:

Women (45/65/75/95/105)

Men (95/115/135/155/185)

Scaled HSPU:

1) No Deficit

2) Inverted on a Box

05/29/2018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

– 7 Wall Balls

– 10 Alt. Lunges

– 7 Ring Rows

Weightlifting

Shoulder Press (7 x 3)

These are Strict Press

Metcon

Metcon (Time)

4 Rounds

– 10 Burpees to Target

– 20 Abmat Situps

– 100m Farmers Carry

** DB – (50/35) or KB (53/35)
Burpees to target – Touch the rig overhead or MU Rings

05/26/2018

CrossFit Quest – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

05/25/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner HERO WOD “Jack”

20min AMRAP

– 10 Push Press (115/85)

– 10 KB Swings (53/35)

– 10 Box Jumps (24/20)
Partner 1 does 10 PP, Partner 2 does 10 KBS, Partner 1 does 10 Box Jumps.

** Alternate movements all 20min one person works, one rests

Cool Down

ROMWOD, or stretch on your own, or roll out

05/24/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here
45# is Rx for Men and Women

Weightlifting

Optional

Hang Power Clean (5 x 3)

05/23/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
Women’s Rx: 155

Conditioning

2 Count Flutter Kicks (4 x 25)

Flutter Kicks

GHD Situps (3 x 10)