CrossFit BFG – CrossFit Warm-up Weightlifting Barbell Shizzle 3 Rounds For Time: 20 Hang Power Cleans (50Kgs/35Kgs) 20 Front Squats 20 Push Presses Metcon Metcon (AMRAP – Reps) AMRAP 25: 50 Calorie Row, 27 Bar Facing Burpees, 27 Power Snatches (30Kgs/20Kgs) 40 Calorie Row, 21 Bar Facing Burpees, 21 Power Snatches (42.5Kgs/30Kgs) 30 Calorie Row,…
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 1/ 50 DU 2/ 10 Deadlifts 100/70 plus 8 BOB 3/ 15 wall balls 7 Rounds
CrossFit BFG – Barbell Club Weightlifting Max out Friday Clean and jerk Snatch
CrossFit BFG – Gymnastics Skills Metcon Metcon Metcon (No Measure) Handstand and handstand walks
CrossFit BFG – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute EMOM 5 tng clean and jerks 60/40 plus 5 c2b Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute Alternating EMOM 10-20 t2b (must be unbroken) 15 OHS 40/25 Metcon Metcon (Time) 35 Double unders 10 Burpees over bar 10 Rounds
CrossFit BFG – CrossFit Warm-up Gymnastics Hanging L-Sit 10 Sec. On 20 Sec. Off For 10 Mins. Metcon Metcon (AMRAP – Reps) With a Running Clock: 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (60Kgs/42.5Kgs) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (50Kgs/35Kgs) 20:00 –…
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) 5 rounds of cindy 20 burpees 10 clean and jerks 400 metre run 4 rounds of cindy 20 burpees 10 c+j 400 metre run Repeat until 1 rounds of cindy
CrossFit BFG – CrossFit Warm-up Gymnastics HSPUs + Wall Sit EMOMx10 Odd: 15 HSPUs Even: 40 Sec. Wall Sit Weightlifting Power Snatch + Overhead Squats 3 Sets Of 10 Touch And Go Power Snatches Every 3 Mins. (60-65% Of 1RM) 3 Sets Of 15 Overhead Squats Using The Same Weight Metcon Metcon (Time) 7 Rounds…
CrossFit BFG – Anarchy Hour Metcon Metcon (No Measure) In 3’s Assault bike Thrusters Rower Wall balls Burpees over bar Double kettlebell cleab Ski erg Pull ups Ab mat Toe touches