Author: BQECrossFit

Friday, September 15th 2017

Strength/Skill: Overhead squat 5 @ 40% of one rep max 5 @ 50% of one rep max 3 @ 60% of one rep max 5 @ 75% of one rep max 3 @ 85% of one rep max 1+ @ 95% of one rep max GP WOD scale as needed OPEN WOD “Marguerita” 50 reps …
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Thursday, September 14th 2017

Strength/Skill: Bench Press 5 @ 40% of one rep max 5 @ 50% of one rep max 3 @ 60% of one rep max 5 @ 75% of one rep max 3 @ 85% of one rep max 1+ @ 95% of one rep max GP WOD – Partner WOD 3 RFT 25 Push Press …
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Wednesday, September 13th 2017

Strength/Skill: Deadlift 5 @ 40% of one rep max 5 @ 50% of one rep max 3 @ 60% of one rep max 5 @ 75% of one rep max 3 @ 85% of one rep max 1+ @ 95% of one rep max GP WOD 7 minute AMRAP 5 box jumps 24/20 3 cleans …
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Tuesday, September 12th 2017

Strength/Skill: Press 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% GP WOD 5K run OPEN WOD 5K run Supplemental EMOM 6 10 Bar Dip (weighted if possible) 20 Hollow Rock

Monday, September 11th 2017

  Strength/Skill: Front Squat 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% GP WOD For time: 15 Overhead Squats 95/65 30 Pull-ups 12 Overhead Squats 95/65 24 Pull-ups 9 Overhead Squats 95/65 18 Pull-ups OPEN WOD “Josh” 21 Overhead Squats 95/65 42 Pull-ups 15 Overhead …
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