Author: BQECrossFit

Tuesday, November 13th 2018

  EXTENDED WARM-UP Jump Rope Practice Tabata (:20/:10) Minute 1 – Single Unders MInute 2 – Jumping Jacks Minute 3 – Scissor Jumps Minute 4 – Jogging Unders WORKOUT 3 SETS 2 ROUNDS FOR TIME 20/15 Calorie Bike 20 DB Push Press (50/35)|(35/20) 50 Double Unders -Rest 2:00 between sets- *Score time for each set …
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Monday, November 12th 2018

STRENGTH DEADLIFT 6 x 3 Build to a Heavy triple and hold across for all 6 sets WORKOUT AMRAP x 12 MINUTES 2-4-6-8… Deadlift (255/165) Lateral Burpee Over Bar

Saturday, November 10th 2018

  STRENGTH FRONT SQUAT (31X1) 5-5-5-5 Build to a Moderate 5 Rep *Weight should be well below “heavy” WORKOUT 2 ROUNDS FOR TIME 1000m Row 25 Kettlebell Swings (70/53)|(53/35) 25 Front Squats (95/65)|(75/55) FINISHER FOR TIME 100 AbMat Situps

Friday, November 9th 2018

  Warm Up AMRAP X 10 5 Dual KB Clean 5/5 Filly Z Press (seated is OK) 20 Dual KB Hollow Flutter Kicks 25ft Quadruple Crawl 25ft Broad Jumps FOR TIME 60 Slam Ball (30/20)|(20/15) 40 Pull-ups 20 Box Jump (30/24″”) 200m KB Front Rack Carry 20 Box Jump (30/24″”) 40 Pull-ups 60 Slam Ball …
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Thursday, November 8th 2018

  WORKOUT 8 SETS AGAINST A 2:00 CLOCK 20/15 Calorie Row Max HSPU in remainder of time -Rest 2:00 between sets- FINISHER 3 SETS 15 Perfect Push-ups 15 Perfect Ring Rows 1:00 Plank


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