Author: BQECrossFit

Tuesday, October 17th 2017

Strength – Press Week 2 Press 1×5 at 40% 1RM Press 1×5 at 50% 1RM Press 1×3 at 60% 1RM Press 1×3 at 70% 1RM Press 1×3 at 80% 1RM Press 1×3+ at 90% 1RM Rest as needed between sets. GP WOD 3 rounds for time of: 50 Air Squats 7 Ring Dips 7 Chest-to-bar …
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Monday, October 16th 2017

Strength – Front Squat Week 2 Front Squat 1×5 at 40% 1RM Front Squat 1×5 at 50% 1RM Front Squat 1×3 at 60% 1RM Front Squat 1×3 at 70% 1RM Front Squat 1×3 at 80% 1RM Front Squat 1×3+ at 90% 1RM Rest as needed between sets. GP WOD 3 rounds, 1 min per station, …
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Saturday October 14th 2017

GP WOD Complete as many rounds as possible in 25 mins of: 5 Chest-to-bar Pull-ups 5 Box Jumps, 30/24 in 5 Kettlebell Swings, 53/36 lbs partners alternate movements OPEN WOD – PARTNER WOD Complete as many rounds as possible in 25 mins of: 5 Bar Muscle-ups 5 Box Jumps, 36/30 in 5 Kettlebell Swings, 72/53 …
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Friday, October 13th 2017

Strength – Overhead Squat Week 1 Overhead Squat 1×5 at 40%1RM Overhead Squat 1×5 at 50% 1RM Overhead Squat 1×3 at 60% 1RM Overhead Squat 1×5 at 65% 1RM Overhead Squat 1×5 at 75% 1RM Overhead Squat 1×5+ at 85% 1RM Rest as needed between sets. add 10lbs to your 1 RM GP/OPEN WOD Randy …
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Thursday, Partner WOD October 12th 2017

Strength – Bench Press Week 1 Bench Press 1×5 at 40% 1RM Bench Press 1×5 at 50% 1RM Bench Press 1×3 at 60% 1RM Bench Press 1×5 at 65% 1RM Bench Press 1×5 at 75% 1RM Bench Press 1×5+ at 85% 1RM Rest as needed between sets. add 5lbs to your 1 RM   GP …
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