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W.O.D.

05/07/2018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

– 400m Run

Then 2 Rounds

– 10 Good Mornings

– 10 Air Squats

– 10 Pushups

Weightlifting

Bottom Up Front Squat (6 x 1)

Start in the bottom of your front squat (below parallel) and stand up with the weight.

Metcon

https://youtu.be/mVRW34iv_ls

Metcon (Time)

5 Rounds

– 3 Deadlifts (315/225)

– 6 Evil Wheels

– 9 Bar Over Burpees
Scaled 1:

Deadlift (275/185)

Scaled 2:

Deadlift (225/135)

Medball Situps (20#)

Burpees (not over the bar)

5/4/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

https://youtu.be/Ux7NQEuOHos

Cinco de Mayo Massacre (Time)

For Time

10K/8K Ground to Overhead (G2OH)

1 Mile Weighted Carry

5/3/2018

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 10 PVC Pass Throughs

– 10 PVC Around the Worlds

– 5 Inchworms (no Pushup)

– 10 Leg Swings each leg (front to back)

– 10 Leg Swings each leg (side to side)

Weightlifting

Deadlift (4 x 3 ALL SETS (75% – 85%))

Warm up to your percentage and do ALL SETS there

Metcon

https://youtu.be/KNpW0aoVM4E

Metcon (AMRAP – Rounds and Reps)

Metcon 1

7min AMRAP

– 5 Pullups

– 10 Knees to Elbow

– 5 Thrusters (115/85)

Scaled: (95/65)
** REST 3min **

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon 2

7min AMRAP

– 5 Chest to Bar

– 10 Toes to Bar

– 5 Thrusters (135/95)

Scaled: (115/85)