Author: BQECrossFit

Thursday, April 12th 2018

Strength/Skill: Thruster 3-3-3-3-3 *ascending GP WOD AMRAP 15 15 burpees 15 Thruster 65/45 OPEN WOD AMRAP 15 15 burpees 15 Thruster 105/75 Supplemental 3x 25 band tricep extensions rest 1 min

Wednesday, April 11th 2018

Strength/Skill: Every 1:30 x 7 Power clean Squat clean *ascending GP WOD 5-4-3-2-1 Clean 115/65-125/75-135/85-145/95-155/105 C2B Pull-ups Ring dips OPEN WOD 5-4-3-2-1 Clean 145/105-165/115-185/125-205/135-225/145 Bar Muscle ups Supplemental AMRAP 5 10 pistols (alternating) 15 GHD sit-ups  

Tuesday, April 10th 2018

Strength Build to a heavy three (3) front squats GP WOD 5x 3 min 10 front squats 135/85 10 box jumps 30/24 Row for max calories Rest 90 seconds OPEN WOD 5x 3 min 10 front squats 185/125 10 box jumps 36/30 Row for max calories Rest 90 seconds Supplemental EMOM 6 (alternating) 15 ring …
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Monday, April 9th 2018

Strength/Skill: HSPU workshop or 3-3-3-3-3 Max Deficit HSPU *ascending GP WOD/OPEN WOD “Helen” 3 RFT 400m run 21 Kettlebell swings 53/36 12 pull-ups Supplemental 3x 10 bulgarian split squat (per leg) 1 min sorenson hold 1 min rest

Saturday, April 7th 2018

GP WOD – Partner WOD AMRAP 25 150 double-unders 50 push-ups 15 power clean 135/85 *divide reps as you like OPEN WOD “Havana” AMRAP 25 150 double-unders 50 push-ups 15 power clean 185/125


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