CrossFit BFG – CrossFit Warm-up Weightlifting 1 Clean 2 Front squats 2 Split jerks Build up to max weight Weightlifting Clean and jerk 5 singles of max hit Metcon Metcon (Time) 21/15/9 42.5kg/30kg Thursters T2B 15/12/9 Burpee over bar Pull ups 12/9/6 Overhead squats C2B Cool Down
CrossFit BFG – Barbell Club Warm-up Weightlifting Max Power clean Weightlifting Power clean 80% of Max (8×2) 3 second pause in low catch position Weightlifting Max Split Jerk Weightlifting Split Jerk 80% of Max (8×2) 3 second pause in catch position
CrossFit BFG – CrossFit Warm-up Weightlifting Squat Squat Squat 4 Sets Of: 10 Back Squats + 8 Front Squats + 6 Overhead Squats (60Kgs/42.5Kgs) (10 Mins. Timecap) Gymnastics Handstand Plate Walks EMOMx10 10 Plate Walks (25Kgs/10Kgs) Metcon Metcon (Time) 5 Rounds For Time Of: 5 Man Makers (22.5Kgs/15Kgs) 50 Double Unders 5 Muscle-Ups Cool Down
CrossFit BFG – Gymnastics Skills Warm-up Gymnastics Pull up Perfection Cool Down
CrossFit BFG – CrossFit Warm-up Gymnastics Toes To Bar + Double Unders EMOMx14 Odd: 10 Toes To Bar Even: 30 Double Unders Weightlifting Cluster As Many Clusters As Possible in 7 Mins. (80Kgs/55Kgs) EMOM: 4 Jumping Lunges Metcon Metcon (AMRAP – Rounds and Reps) 15 Mins. AMRAP: 400m Row 10 Power Snatches (50Kgs/35Kgs) 5 Overhead…
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (Time) 30 wall balls 25 BOB 20 cal row 15 Thrusters 10 Double squat clean and press 5 HSPU 5 rounds Cool Down
CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 10 Bar muscle up 100 DU Buy in 30 wall balls 25 BOB 20 push jerks 15 Pistols 10 Thrusters 5 Snatches 5 rounds for time 10 Bar Muscle ups 100 DU Check out Barbell starts at 40/20 and increases by 5kg each round…
CrossFit BFG – CrossFit Warm-up Weightlifting Walking Lunges Front Rack Walking Lunges 4 Sets of 20 reps (10 each leg) (work up to weight where you can maintain proper form) Weightlifting Squat Cleans Emom x 10 3 Touch and Go Squat Cleans (65-75% of 1 RM) Metcon Metcon (AMRAP – Rounds and Reps) 20 Mins.…