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 September 23 2020

BSG A. Snatch Balance; Work to a 1rm, from a rack + 30 Wall Balls; 20/14 - rest 30 seconds 15 Thrusters; 95/65 - rest 30 seconds 3 Front Squats HEAVY (from a rack) - rest 3 min, x2 total sets + 750m R

Tuesday September 22 2020

BSG A. EMOM x14 Min Hang Squat Snatch + Squat Snatch - all sets 60-80%, no heavier + 10 Minute BIke For Calories - rest 5 minutes For Time; 42-30-18 Ski Calories Russian KB Swing; 53/35 + D. For Quali

Monday September 21, 2020

BSG A. Squat Clean; 4 Singles @ 80-95% of 1RM B. Back Squat; 5, 4, 3; rest 2-3 min bet sets + 3 Sets 4/2 Ring Muscle Ups 12 Clean and Jerk 135/95 4/2 Ring Muscle Ups - rest 2 min bet sets + For Time 5

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