Author: BQECrossFit

Tueday, March 19th 2018

Strength/Skill: Double KB front squat 5-5-5-5-5 *ascending GP WOD 3 RFT 10 Thruster 85/55 25 abmat sit-up 25 Double under or 1 min OPEN WOD 3 RFT 10 Thruster 115/75 25 GHD sit-up 50 Double under Supplemental 3x max push-up rest 1 min

Monday, March 19th 2018

Strength/Skill: Deadlift 2-2-2-2-2-2-2 (~50-60-70-75-80-85-90%) *ascending GP WOD 3x 1 min Wall ball 20/14 10/9′ 1 min pull-up rest 1 min OPEN WOD 4x 1 min Wall ball 20/14 10/9′ 1 min C2B pull-up rest 1 min Supplemental EMOM 6 (alternating) :45 plank :30 hollow hold

Saturday, March 17th 2018

  GP WOD ARMAP 35 7 squat clean 135/95 8 burpee box jump 30/24 *partners divide reps as you like OPEN WOD “Ship” 9 RFT 7 squat clean 185/125 8 burpee box jump 36/30

Friday, March 16th 2018

WORKOUT 18.4 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk Time cap: 9 minutes VARIATIONS Rx’d: (Ages 16-54) Men deadlift 225 …
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Thursday, March 15th 2018

Strength/Skill: Push press 15-15-15 *across (~50%) GP WOD AMREP 9 3-6-9 etc Knee up Clean and Jerk 95/65 OPEN WOD AMREP 9 3-6-9 etc T2B Clean and Jerk 115/75 Supplemental EMOM 6 (alternating) :45 sec Goblet squat hold (bottom) :30 sec hollow hold


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