Barbell Club
CrossFit BFG – Barbell Club Warm-up Weightlifting Hang clean (6×2) Weightlifting High Hang Clean (6×1) Weightlifting Split Jerk (6×2) 2 second pause in catch position Cool Down
Crossfit
CrossFit BFG – CrossFit Warm-up Weightlifting Back Squats (5×3) Weightlifting Split Jerks (6×3) Metcon Fran (Time) Fran 21/15/9 Thrusters Pull ups
Gymnastic skills
CrossFit BFG – Gymnastics Skills Warm-up Gymnastics Kipping Perfection 🙂 Working on the kip/kipping pull ups/butterfly pull ups/ Muscle ups Cool Down
Crossfit
CrossFit BFG – CrossFit Warm-up Weightlifting Snatch EMOM (15×2) 15 minute emom 2 reps every minute working up in weight. If you fail at any weight drop down. Weightlifting Snatch Balance (5×2) Weightlifting Sotts press (5×2) Metcon Metcon (Time) 15 Reps Wall balls T2B OHS 50/30 3 rounds for time Cool Down
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 10 mins AMRAP 10 HSPU’s 20 Alternate Pistols Metcon Metcon (Time) 21-15-9 Dumbbell Snatches (22.5kgs/15kgs) Cal. Row directly into.. 21-15-9 Box Jumps (24”/20′) Pull-ups
Suspension Training
CrossFit BFG – Suspension Training Warm-up Metcon Metcon (No Measure) Single leg squats Jump Lunges Jump squats squat hold Squat pulse split lunges Cool Down
Intensity x3
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Burpee bleep test Metcon Metcon (Time) Run 30 wall balls 4 Rounds 15 minute cap Cool Down
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 40 Minute EMOM 10-20 cal row 10-15 Thrusters/clean and jerk 10-15 Burpees plus 30 DU REST Cool Down
Crossfit
CrossFit BFG – CrossFit Warm-up Weightlifting Clean and Jerk (6×1) Work up to heavy single (explain what heavy single is) 6×1 @80% Weightlifting Clean Pulls (6×3) Metcon Cool Down Grace (Time) 30 clean and jerks for time 60/ 42.5kg
Anarchy Hour
CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 8 Minute EMOM 8-15 cal bike 8-15 burpees 8 Minute EMOM 8-15 ski erg 8-15 Thrusters 8 Minute EMOM 10-20 cal row 10-20 Box jumps 8 Minute EMOM 10-20 Wall balls 10-20 Kettlbell high swings 8 Minute EMOM 10-20 Dumbell snatches 40-60 Mountain climbers 8…