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9/18/18

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BGB CrossFit – CrossFit

Warm-up

10 minute Coach’s Choice Warmup

ALL: 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 unders

ALL: Metcon (No Measure)

As a finisher:

10x turkish get ups each arm not for time

9/17/18

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BGB CrossFit – CrossFit

Warm-up

2 rounds not for time:

100m jog

5x burpees

5x snatch grip deadlift

5x hang snatches

5x overhead squats

*empty barbell

ALL: 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 2 minutes for 10 total sets.

Prefer these to be of the squat variety.

ALL: Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

10x wallballs 14/8lbs

10x abmat situps

RX+ 20/14lbs WB and TTB

9/15/18

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BGB CrossFit – CrossFit

Metcon (No Measure)

10x sled sprints

(I’ll go over this in person)

Metcon (Time)

For time, as partners, splitting work however:

3 rounds:

30x alternating wallballs (throw to each other)

20x DB box step overs

200m double DB farmer’s carry

9/14/18

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BGB CrossFit – CrossFit

Warm-up

6 minute lazy AMRAP:

30 second bike/row

10x overhead squats empty bar/PVC

ALL: 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 (Time)

5 rounds for time:

7x deadlifts @ 185/135lbs

30x air squats

4x rope progressions

RX+ 275/185lbs, 2x rope climbs

9/13/18

By: 0

BGB CrossFit – CrossFit

Warm-up

Today’s warmup is going to be getting equipment out and a short EMOM:

8 minutes rotating:

1st min – 5x kettlebell swings

2nd min – 5x box jumps

3rd min – 5x KTE

4th min – 5x calories row

ALL: Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

30x kettlebell swings @ 53/35lbs

30x box jumps @ 24/20″

30x knees to elbow

30/21x calories on rower
REST about 3 minutes after the conclusion of the warmup EMOM before starting this.

ALL: Metcon (No Measure)

As a finisher:

3 rounds not for time:

60 second sandbag or Dball bear hug hold

15x GHD situps

9/12/18

By: 0

BGB CrossFit – CrossFit

Warm-up

10 minute Coach-led warmup to include working up to a heavy strict press

ALL: Metcon (Weight)

Every 3 minutes for 5x sets (15 minutes):

-3x strict press as heavy as possible

-7x handstand pushups as difficult as possible
By “difficult as possible” on the HSPU, I mean to make it so it’s basically a 7 rep max every time. Maybe that’s just regular ol HSPU. Maybe it’s a deficit. Maybe it’s using a few plates to shorten the ROM.

GREEN: Metcon (Time)

As partners, splitting work however, for time:

50x WBs @ 20/14lbs

25x ring rows

35x WBs

20x ring rows

20x WBs

15x ring rows

15x ring rows

20x WBs

20x ring rows

35x WBs

25x ring rows

50x WBs

BLACK: Metcon (Time)

As partners, splitting work however, for time:

21-15-9

thrusters @ 115/75lbs

pullups

9-15-21

thrusters @ 85/55lbs

pullups

RX+ barbell weights are 135/95 and 95/65 for the second round

9/10/18

By: 0

BGB CrossFit – CrossFit

Warm-up

Coach-led technique review for clean AND work up to a moderate weight front squat – 10 mins

ALL: Front Squat (5x every 3 mins x 5 sets)

This is going to be a little different today. During the warmup, you will work to a moderate weight clean/front squat. This should take about 10-15 minutes together as a group.

Then, the coach will start the clock. You will perform a 5rep front squat from the ground every 3 minutes for 5 total sets. Make the sets as heavy as possible and work your way to basically a 5 rep max from the floor.

This needs to start no later than :20 after in order to have enough time to finish the metcon. Record your heaviest set of 5.

GREEN: Metcon (Time)

4 rounds for time:

8x KB snatches left arm @ 35/26lbs

8x KB snatches right arm @ 35/26lbs

15x burpees

RX+ 5 rounds and 53/35lbs

BLACK: Metcon (Time)

5 rounds for time:

8x KB snatches left arm @ 53/35lbs

8x KB snatches right arm @ 53/35lbs

15x burpees

RX+ 70/53lbs