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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Head over to WODUP.com make an act then search for BSG Training under gyms

Wednesday December 30 2020

A. Clean and Jerk 60%x3+1 65%x3+1 70%x2+1 75%x2+1 80%x2+1 then, take 2-4 more sets for a 2+1RM B. Front Squat 70%x3 75%x3 80%x3 85%x3 then, take 2-4 more sets for a 3RM + 50 Calorie Row For Time - re

Tuesday December 29 2020

A. Power Clean 70%x3 75%x3 80%x2 85%x2 then, 2-4 more sets for a 2RM B. Push Press 70%x5 75%x5 80%x3 85%x3 then, 2-4 more sets for a 3RM + EMOM x15 Min 1st; Dual Dumbell Thruster; 10 Reps, 50/35 per

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