Author: BQECrossFit

Wednesday, January 17th 2018

Strength – Deadlift Week 2 Deadlift 1×5 at 40% 1RM Deadlift 1×5 at 50% 1RM Deadlift 1×3 at 60% 1RM Deadlift 1×3 at 70% 1RM Deadlift 1×3 at 80% 1RM Deadlift 1×3+ at 90% 1RM Rest as needed between sets.   GP WOD Complete as many rounds as possible in 11 mins of: 5 Double …
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Tuesday, January 16th 2018

GP/OPEN WOD Jennifer Complete as many rounds as possible in 26 mins of: 10 Pull-ups 15 Kettlebell Swings, 53/35 lbs 20 Box Jumps, 24/20 in *scale as needed

Monday January 15th 2018

Strength – Back Squat Week 2 Back Squat 1×5 at 40% 1RM Back Squat 1×5 at 50% 1RM Back Squat 1×3 at 60% 1RM Back Squat 1×3 at 70% 1RM Back Squat 1×3 at 80% 1RM Back Squat 1×3+ at 90% 1RM Rest as needed between sets.   GP WOD 21-15-9 reps, for time of: …
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Saturday, January 13th 2018

GP WOD – PARTNER WOD Complete as many rounds as possible in 30 mins of: 5 Wall Walks 10 Weighted Box Step-ups, 50/30 lbs, 20/20 in 10 Power Snatches, 75/55 lbs *partners alternating each movement   OPEN WOD Complete as many rounds as possible in 20 mins of: 5 Handstand Push-ups 10 Pistols (Alternating Legs)s …
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Friday, January 12th 2018

Strength 3 Hang Power Cleans, pick load Every 1 min for 8 mins. *load should be heavy   GP WOD Complete as many rounds as possible in 11 mins of: 5 Box Jumps, 24/20 in 10 Power Cleans, 95/65 las 10 Kettlebell Front Squat, One Arm, Lefts, 44/26 lbs 10 Kettlebell Front Squat (Right Arm)s, …
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