CrossFit Endurance
CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (Time) Check in 10 Ring MU/20 C2B 50, 40, 30, 20, 10 DU Burpees Wall Balls Dumbbell Snatches Check out] 10 Ring MU/20 C2B Repeat workout so check previous time Cool Down
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Handstands 5 sets of: 25 feet handstand walk towards the wall and finishing off with 10 handstand push-ups Scaled: 5 wall climbs + 10 pike push-ups Weightlifting Snatch Emomx10 1 squat snatch + 1 hang squat snatch + 1 power snatch + 1 hang power snatch (@50-60% of 1RM…
Anarchy Hour
CrossFit BFG – Anarchy Hour Metcon (No Measure) 16 Minute Amrap 1/ 25/20 cal row 2/ 40 DU 3/ 25 Burpees 4/ 40 DU 5/ 25 wall balls 16 Minute emom 1/ 15/10 cal bike 2/ 5 Thrusters 5 press ups 5 t2b/ab mat sit ups 15 Minute 1/ 15/10 cal ski erg 2/ 20…
EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) Every 2 minutes for 18 Minutes 1/ 30/20 cal Bike 2/ 10 burpee box jumps 10 Thrusters 10 kettlebell swings 3/ 100 DU
Crossfit
CrossFit BFG – CrossFit Weightlifting Hang clean triples (Build to a max triple over 5 sets ) Weightlifting Push jerk triple (Build to a max triple over 5 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute Amrap 10 Power cleans 45/30kg 12 Burpees over bar 14 overhead lunges 16 pull ups
Team WOD
CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 3s: One Athlete Works At A Time Buy In: 1500m Row 30 D-Ball Over Shoulder (70Kgs/50Kgs) 150 Double Unders 30 Power Cleans (60Kgs/42.5Kgs) 150 Double Unders 30 Power Snatches 100 Burpee Box Jumps 30 Power Snatches 150 Double Unders 30 Power Cleans 150 Double…
Crossfit
CrossFit BFG – CrossFit Weightlifting Snatch to heavy single Metcon Metcon (No Measure) 12 minute emom 1/ 2 snatch at 80% 2/ 5 pull ups 10 pistols Metcon Metcon (No Measure) 20/15 cal bike 15 Thrusters 2 minute rest 6 rounds
Barbell club
CrossFit BFG – Barbell Club Weightlifting Power snatch hang snatch OHS Heavy single Weightlifting Power clean hang clean Jerk Heavy single Metcon Metcon (No Measure) 10 clean and jerks every 2 minutes 60/42.5kg
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Handstand walk + handstand push-ups 5 rounds for quality: 50’ handstand walk / 5 wall climbs 15 handstand push-ups / clap push-ups Weightlifting Clean & press Emomx10 touch and go 1 Squat clean + 1 power clean + 2 clusters (60-70% of 1RM clean & jerk) Metcon Metcon (Time)…
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For Time: 30 Power Cleans (60Kgs/42.5Kgs) 30 Front Squats 30 Push Jerks Weightlifting Snatch Pulls + Bent Over Rows 4 Sets Of 10 Reps Each (60Kgs/42.5Kgs) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 18 Cal. Bike/Ski/Row 15 Box Jumps/ Plate Jumps 12 Dumbbell Snatches (22.5Kgs/15Kgs)…