Monday November 30 2020

Alright boys and girls....

Shit's about to get real

The next 3 months of training will be the epitome of' Don't Be a Bitch'

A. Snatch

60%x3, 65%x3, 70%x3, 75%x3, 80% x 3, then hit a 3RM

- no TnG on any of these

B. Back Squat

70% x 6, 75% x 6, 78% x 6, then hit a tough set of 6


Crossfit Open workout 12.4/13.3

12 Min AMRAP

150 Wall Ball

90 Dubs

30 Muscle Ups

- Mark the time you finish the wall balls AND dubs


TnG Snatch Pull

100% x3 reps ,x4 sets

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Head over to WODUP

Head over to 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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