CrossFit

CrossFit BFG – CrossFit Warm-up Weightlifting Snatch Emomx10 3 position squat snatches (70% of 1RM snatch) Metcon Metcon (Time) 3 Rounds for time: 10 Overhead squats (same weight used for emom) 5 Muscle-ups Metcon Metcon (AMRAP – Reps) Amrap 3: 6 Clusters (50kgs/35kgs) 6 Burpees over bar Rest 2 mins. Amrap 3: 4 Clusters (60kgs/45kgs)…

CrossFit

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Distance) 10 x 30:30 Row Intervals (160+/140+) Weightlifting Power Clean + Push Press 2 Reps of Power Clean + Push Press (70-75% Of 1RM Clean & Jerk) On The Minute For 10 Mins. Metcon Metcon (Time) For Time: 1 KM run 100 Double Unders 21 Deadlifts (100/75) 21…

Crossfit

CrossFit BFG – CrossFit Metcon Snatch Heavy single, 15 minute time cap Metcon Metcon (Time) 80% of weight hit on the bar 5 squat snatch 10 pull ups 15 American swings 20 wall balls 5 rounds for time Weightlifting Back squats (6×3 80% of 1rm )

CrossFit

CrossFit BFG – CrossFit Warm-up Weightlifting Bear complex Emomx10 2 bear complex (65-70% of 1RM clean and jerk) Metcon Metcon (Time) For Time: 600m Row 21 Front Squats (60/42.5) 21 Burpee Box Jumps (24/20) 600m Row 15 Front Squats 15 Burpee Box Jumps 600m Row 9 Front Squats 9 Burpee Box Jumps 600m Row Metcon…

CrossFit

CrossFit BFG – CrossFit Warm-up Gymnastics Pull-ups + dips Emomx10 Odd: 10 Pull-ups Even: 10 Dips Weightlifting Clean and Jerk Emomx10 3 position clean & split jerk (70-80% of 1RM clean and jerk) Metcon Metcon (4 Rounds for reps) Emomx16 1st min: 18/14 cal. row 2nd min: 6 power cleans 3rd min: 15/12 cal. ski…

Crossfit

CrossFit BFG – CrossFit Weightlifting 1 power clean 1 hang clean (8×1) 70-80% Weightlifting 1 power snatch 1 hang snatch (8×1) 70-80% Metcon Metcon (Time) 21/15/9 dumbbell snatch wall balls burpee over dumbbell

CrossFit

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 4 Rounds For Time: 5 Rope Climbs 10 Handstand Push-Ups 15 Cal. Bike Gymnastics Double Unders + Toes To Bar Emomx10 Odd: 50 Double Unders Even: 15 Toes To Bar Metcon Metcon (Time) For Time: 20 Ring Muscle-ups /10 Ring Muscle-ups 30 Power Snatches (50/35) 40 Overhead…