Strength and Size
CrossFit BFG – Strength and Size Metcon Metcon (No Measure) 5×10 Front squats 5×10 strict shoulder press 5×10 Plate split lunges 5×10 Pull ups 5×10 deadlifts
CrossFit BFG – Strength and Size Metcon Metcon (No Measure) 5×10 Front squats 5×10 strict shoulder press 5×10 Plate split lunges 5×10 Pull ups 5×10 deadlifts
CrossFit BFG – Intensity x3 Metcon Metcon (Time) Partner workout 1 Run 30 clean and jerks 30 wall balls 30 BOB 30 squat to press 30 cal row 6 rounds 1 run
CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 5: (One athlete works at a time, the whole team does 5 burpees before switching the athlete) As Fast As Possible For Time: 50 Rope Climbs 100 D-ball Over Shoulder (70Kgs/50Kgs) 250 Toes To Bar 250 Handstand Push-Ups 100 Pistols 1 Mile Run Whole…
CrossFit BFG – Barbell Club Warm-up Weightlifting Max C+J 5 singles at 80% Max Snatch 5 singles at 80%
CrossFit BFG – CrossFit Warm-up Weightlifting Jerks EMOMx10 1 Push Jerk + 1 Split Jerk + 1 Squat Jerk (60-70% of 1RM) Weightlifting Snatch EMOMx10 3 Position Squat Snatch (From The Pockets + Above The Knees + From The Floor) (find weight where you can maintain proper form) Metcon Metcon (AMRAP – Rounds and Reps)…
CrossFit BFG – Gymnastics Skills Warm-up Gymnastics Toes to bar Cool Down
CrossFit BFG – CrossFit Warm-up Weightlifting Clean & Jerk EMOM x 10 2 Squat Cleans + 1 Split Jerk (@ 70% of Clean and Jerk) Weightlifting Snatch Deadlift 5×5 Snatch Deadlifts (3 Sec. Pause Below The Knees) Metcon Metcon (AMRAP – Rounds and Reps) 20 Mins. AMRAP 5 Rope Climbs 10 D-ball Over The Shoulder…
CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 20 Minute EMOM 10-15 Row 10 wall balls plus 10 burpees 10-15 Cal bike 10 wall balls plus 10 burpees 2 Minute rest 20 minute EMOM 15 Dumbell thrusters 8 dumbell OHS each arm 70 DU REST Cool Down
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) 20 Minute EMOM 10-15 cal row 10 wall balls plus 10 burpees 10-15 cal bike 10 wall balls plus 10 burpees Cool Down