Barbell club
CrossFit BFG – Barbell Club Weightlifting Hang clean Front squat (6×1 ) 80-90% of clean Weightlifting Hang snatch OHS (6×1) 80-90% of snatch Weightlifting Deadlift (5×3 )
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Muscle-ups + HSPUs 5 rounds for time: 7 Muscle-ups 14 Handstand push-ups Weightlifting Squat snatches Emomx10 3 touch and go squat snatches + 6 air squats (60% of 1RM snatch) Metcon Metcon (AMRAP – Reps) 7 Rounds for time: 10 Hang squat snatches (42.5kgs/30kgs) 30 double unders Rest 2…