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9/18/18

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BGB CrossFit - CrossFitWarm-up10 minute Coach's Choice WarmupALL: Metcon (Time)For time: 1 mile run 40x deadlifts 100x jump rope 800m run 30x deadlifts 75x jump rope 400m run 20x deadlifts 50x jump rope RX - 135/95lbs and single unders RX+ - 185/135lbs and double undersALL: Metcon (No Measure)As a finisher:…

9/17/18

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BGB CrossFit - CrossFitWarm-up2 rounds not for time: 100m jog 5x burpees 5x snatch grip deadlift 5x hang snatches 5x overhead squats *empty barbellALL: 3 position snatch (Every 2 minutes for 20 minutes)3-Position Snatch (high hang, mid-thigh, floor)Work up to a moderate to heavy 3-position snatch, performing one complex every…

9/14/18

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BGB CrossFit - CrossFitWarm-up6 minute lazy AMRAP: 30 second bike/row 10x overhead squats empty bar/PVCALL: Overhead Squat (5 rep)ALL: Overhead Squat (4 rep)ALL: Overhead Squat (3 rep)ALL: Overhead Squat (2 rep)ALL: Overhead Squat (1 rep)Work through a fairly quick 5/4/3/2/1 rep. This should be 15-20 minutes worth of work.ALL: Metcon…

9/12/18

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BGB CrossFit - CrossFitWarm-up10 minute Coach-led warmup to include working up to a heavy strict pressALL: Metcon (Weight)Every 3 minutes for 5x sets (15 minutes): -3x strict press as heavy as possible -7x handstand pushups as difficult as possibleBy "difficult as possible" on the HSPU, I mean to make it…