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