Author: BQECrossFit

Thursday, January 10th 2019

  WORKOUT EVERY 10:00 FOR 30:00 COMPLETE… FOR TIME Row 1k 40 Sit-ups 30 Calorie Bike *Score is time to complete all work within 10:00. Start new round at each 10:00 mark. CORE FINISHER 3 SETS 1:00 Tuck Hold :30 Side Plank :30 Side Plank 30 Bicycle Crunches

Wednesday, January 8th 2019

  STRENGTH 3RM Back Squat WORKOUT EMOM x 18 MINUTES Min 1 – 10 Back Squats (155/105)|(115/75) + 30 Double Unders Min 2 – 10 Burpee Over Bar + 30 Double Unders Min 3 – Rest COOL DOWN 5:00 Slow Pedal on Bike

Tuesday, January 8th 2019

  SKILL Build to Moderate Load 3 Snatch Deadlift + 3 Hang Power Snatch WORKOUT AMRAP x 13 MINUTES 13 Hang Power Snatch (95/65)|(65/45) 13 Pull-ups

Monday, January 6th 2019

  WORKOUT FIGHT GONE BAD 3 ROUNDS FOR MAX REPS 1:00 Wall Ball (20/14) 1:00 Sumo Deadlift High Pull (75/55)|(45/35) 1:00 Box Jump (20) 1:00 Push Press 1:00 Row for Cals -1:00 REST- FINISHER Posterior Chain Pump 3 SETS 30 Glute Bridges *Every 10 reps, pause at the top and hold for :15

Saturday, January 5th 2019

  STRENGTH On a 12:00 Running Clock… Build to a Heavy 3-Rep Front Squat WORKOUT AMRAP x 14 MINUTES 14 Front Squats (115,105) 14 Toe to Bar 14 Box Step-ups (24,20)


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