Wednesday June 24, 2020
BSG
A. Snatch Pull Under; 5 reps, x3 sets; rest 90 sec
4 sets;
B1. Snatch Pull; x2 Reps, TnG @ 100%; rest 1 min
B2. High Hang Muscle Snatch; 3 Reps; rest 1 min
B3. Power Snatch; 1.1.1; building from 70%; rest as needed
+
16 Min AMRAP
Bike 100/80 Calorie buy in
then, with remaining time..
21-15-9
Thrusters; 95/65
Pullups
BSG Gas Tank
6 RFT
Row 15/12 Calories
Bike 20/16 Calories
Row 15/12 Calories
Run 200m
BSG Strong as S***
Today starts a 3 week squat cycle. It's INCREDIBLY intense. For this track, the overall volume on other lifts will be significantly tapered for the duration of this squat cycle. If you are following it, please email me at alex@crossfitboyntonbeach.com so we can closely monitor your recovery.
A. Back Squat; 9 reps, x4 sets @70%; rest as needed
4 sets;
B1. Snatch Pull; x2 Reps, TnG @ 100%; rest 1 min
B2. High Hang Muscle Snatch; 3 Reps; rest 1 min
B3. Power Snatch; 1.1.1; building from 70%; rest as needed