Strength and Size

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CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) In pairs 30/30 x4 Standing shoulder press Kettlebell front raise Ring rows Barbell bent over rows Barbell back squats 5×10 Speed squats HEAVY Front rack kettlebell Lunges Cool Down

Intensity x3

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CrossFit BFG – Intensity x3 Metcon Metcon Metcon (No Measure) 1 Minute on 1 Minute off In pairs x3 Rowing Burpees over bar Dumbell Thrusters Swings Jump Squats Rowing Cool Down

Barbell Club

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CrossFit BFG – Barbell Club Warm-up Weightlifting Hang Snatch (6×2) Weightlifting High Hang Snatch (6×1) Weightlifting Sotts Press (5×5)

CrossFit

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CrossFit BFG – CrossFit Warm-up Weightlifting Snatches + Clean And Jerks Emom x 8 Minutes 1-4: 3 Snatches (70Kgs/ 50Kgs) Minutes 5-8: 5 Clean And Jerks (70Kgs/ 50 Kgs) Metcon Metcon (Time) For TIme: 2k Row 150 Double Unders 10 Rounds Of “Cindy”

Gymnastic skills

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CrossFit BFG – Gymnastics Skills Warm-up Gymnastics Kipping Perfection 🙂 Working on the kip/kipping pull ups/butterfly pull ups/ Muscle ups Cool Down

CrossFit

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CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds For Time: 400m Run 2 Rounds Of Dumbbell DT (22.5kgs/15kgs) (DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks) Metcon Metcon (Time) 3 Rounds For Time: 15 Overhead Squats (42.5kgs/30kgs) 30 Burpees

CrossFit

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CrossFit BFG – CrossFit Warm-up Warm-up (No Measure) 8 x :20 On / :10 Off L-sit Metcon Metcon (Time) For Time: 30 Clean And Jerks (60kgs/42.5kgs) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees