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W.O.D.

070319

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (6 x 2 @ 17×0 tempo)

Build to a heavy double

Metcon

Metcon (Time)

For Time

40 DUs-200m run-15 Pwr Cln (185/125) Rest 2:00

40 DUs-200m run-15 Pwr Cln (155/105) Rest 2:00

40 DUs-200m run-15 Pwr Cln (135/95) Rest 2:00

40 DUs-200m run-15 Pwr Cln (95/65)
Find your pace early and stick to it. Try to do the heavy cleans in fast singles. As soon as you can T&G, step on the gas.

RX+ = 225/155-205/135-185/125-155/105

Score = total time including rest

070219

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Cartwheels

5 (ea arm) KB Snatch

:30 Hang on rig

Weightlifting

Push Press (5 x 5)

Accessory Work

V-UPs (5 x 12)

Metcon

Metcon (AMRAP – Reps)

10 AMRAP

15 Hang Snatch (115/85) Rest 1:00

15 Strict HSPU Rest 1:00

15 Strict Pull-ups Rest 1:00

ME Burpee BMU w/remaining time
Score burpee BMU*

Scale BMU w/C2B,Pull-up,Jumping pull-up

070119

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 @ 70% of 1 RM FS)

FS/BS @ % of 1 RM FS

Metcon

Metcon (Time)

For Time

75 Pwr Snatches T&G (95/65)

*30 DUs every time you break
Have a rep scheme in mind. Use a weight that will allow you to sprint through this w/little breaks.

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Operation Red Wings (6/28/05) (Time)

Operation Red Wings – Partner WOD

5 Rounds

– 28 Hang Squat Cleans (115/85)

– 28 Bar over Burpees

– 28 Thrusters (115/85)

– 28 Vups

– 28 Pull-ups

– 28 DL (115/85)

* Split reps as needed

** Rx+ SOLO WOD

062819

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

50′ bear crawl

5 ring row

5 K2E

Weightlifting

FS/BS (5 x 3/5 FS/BS @ 65% of 1 RM FS)

FS/BS @ % of 1 RM FS

Metcon

2k Row (Time)

Max Effort 2k Row

062719

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Forward rolls

10 Air squat

15 Jumping jacks

Weightlifting

Bench Press (5 x 5 )

Accessory Work

Ring Dips (5 x 5)

Metcon

Metcon (Time)

For Time

50 sit-ups

40 push-ups

30 air squats

20 pwr snatch (135/95)

10 ring MUs
Should be fast paced to the snatches, then quick singles for snatches and MUs.

*Scale RMUs w/BMUs, C2B, Pull-ups, Ring Rows

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