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