May 18 2020

Welcome Back!!! Everyone should be well rested and ready to go!


We've now got 3 program tracks to follow. BSG training is the program for the competitive Crossfitter. On days you have time for extra, a double, or just want achange of pace. BSG Gas Tank and BSG Strong as S*** will help give you the information/guidance you need to make your weaknesses, stranegths.


BSG TRAINING

A. For Time;

20 Squat Snatch @ 55%

6 Squat Snatch @ 80%

4 Squat Snatch @ 88%

- 10 min time cap

+

12 Min AMRAP 12 Pullups (RX+ 2 Bar Muscle Ups) 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead * al bar weight 135/95 +

For Time (with a best if you have one)

2 RFT

82 Air Squats

60 Pushups

27 Pullups

run 800m

BSG GAS TANK

10 Minute Easy Bike

+

90 Seconds Max Calorie Bike

+

10 Minute Easy Bike

BSG STRONG AS S***

A. Power Snatch + Snatch; 4 sets; building from light

B. Snatch; 3 reps all singles @70-75%, x5 sets; rest 2 min

C. Front Squat; 10 reps, x3 sets

4 sets;

D1. GHD Situp; 15-20 reps; rest 1 min

D2. Stationary Lunge; 16 total steps, 8/leg, bar on back; rest 2 min

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Wednesday November 25 2020

BSG A. 3 Clean and 1 Jerk; 60% 65% 70% 75% 80% then, hit a max B. Front Squat 70% x 4, 75% x 4, 78% x 4, 4RM + 3 Sets Deadlift; 15 reps 225/155; no rest 15 HSPU - rest 1 Min 6 DL 315/225; no rest 50ft

Tuesday November 23 2020

BSG A. Power Clean; 3 reps @ 75%, x5 sets B. Push Press; 5x5 @ 75% + EMOM x21 Min 1st; Row 8/6 Calories + 4 Burpee Over Rower 2nd; :30 sec AMRAP T2B 3rd; 30 Dubs + 6 Alt DB snatch + For Time 5 Sets of

Monday November 23 2020

Today starts a new training cycle that will lead us right into end of January/early February. Today starts the first day of some of our Lactic Endurance training (aka that really f**king hurt). Guys,

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