Sunday, November 18 2018 BCRF

Friday, November 16 2018
November 15, 2018
Monday, November 19 2018 Front Squats
November 18, 2018

CrossFit

QUAD STRONG Cycle
Week 5

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WOD 1
“Pull Through”
For Time:
Cap 15 Minutes
10 Calories
20 Clean and Jerks 95# / 65#
20 Calories
20 Clean and Jerks 115# / 75#
30 Calories
20 Clean and Jerks 135# / 85#
40 Calories
20 Clean and Jerks 155# / 95#
50 Calories
20 Clean and Jerks 185# / 105#

WOD 2
“Jump2Cure”
For Time: Cap 14 Minutes
10 Bar Facing Burpees
20 Front Squats 95# / 65#
20 Box Jumps 24″ / 20″
9 Bar Facing Burpees
18 Front Squats 95# / 65#
18 Box Jumps 24″ / 20″
8 Bar Facing Burpees
16 Front Squats 95# / 65#
16 Box Jumps 24″ / 20″
……………. continue descending until
1 Bar Facing Burpees
2 Front Squats 95# / 65#
2 Box Jumps 24″ / 20″


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CrossFit OLY

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