Barbell Club
CrossFit BFG – Barbell Club Weightlifting Block cleans 3×3 3×2 3×1 Weightlifting Block snatch 3×3 3×2 3×1
CrossFit
CrossFit BFG – CrossFit Metcon Metcon (Time) 3 Rounds For Time: 50 Russian Swings (24Kgs/16Kgs) 25 Cal. SkiErg / Row Gymnastics Ring Muscle-Ups + Skin The Cat EMOMx8 Odd: 5 Ring Muscle-Ups Even: 5 Skin The Cat Metcon Metcon (Time) For Time: 21 Dumbbell Thrusters (22.5Kgs/15Kgs) 12 Rope Climbs 12 Dumbbell Thrusters 9 Rope Climbs…
Crossfit
CrossFit BFG – CrossFit Warm-up Weightlifting Front squats Find a Heavy single then 5×1 @90% Weightlifting Strict press (5×5) Metcon Metcon (No Measure) Work must be completed in a minute 20/15 cal bike 20 barbell thrusters 42.5/30kg 6 rounds
Gymnastic Skills
CrossFit BFG – Gymnastics Skills Gymnastics c2b pull ups
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Clean And Jerk 3 Sets Of 10 Touch And Go Clean And Jerks (60-70% Of 1RM) Every 3 Mins Gymnastics Handstand Push-Ups + Pistols EMOMx12 Odd: 8 Deficit Handstand Push-Ups (6″/3″) Even: 16 Weighted Pistols (15Kgs/10Kgs) Metcon Metcon (Time) 3 Rounds Of: 100 Double Unders 25 Toes To Bar…
Advanced Gymnastics
CrossFit BFG – Advanced Gymnastics
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) Every 2 minutes 40-25 cal bike 20 wall balls plus 20 burpees 20 OHS 40/25 plus 15 pull ups 20 power snatch 40/25 plus 20 box jumps rest 4 rounds
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Snatch Complex EMOMx10 2 Squat Snatches + 2 Overhead Squats + 2 Snatch Balance (60% Of 1 RM) Gymnastics Pull-Ups + Dips EMOMx12 Odd: 6 Strict Chest To Bar Even: 12 Straight Bar Dips Metcon Metcon (Time) 4 Rounds For Time Of: 400m Row 15 Push Jerks (60Kgs/42.5Kgs) 10…
Anarchy Hour
CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 40 seconds on 20 seconds off x5 ski erg rower assault bike Dumbell thrusters Plank Ab matt sit ups DBall squats Squat holds BOB Cool Down
EMOM Madness
CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (Time) 2k row / 1500 metres EMOM 5-7 burpees Metcon Metcon (AMRAP – Rounds and Reps) 4-7 reps Make sure you last the 7 minutes. Thrusters Pull ups Burpees