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