Crossfit
CrossFit BFG – CrossFit Weightlifting High hang clean (8×1 ) Weightlifting High hang snatch (8×1 ) Metcon Metcon (No Measure) 500 metre row 10 unbroken clean and jerks 60/42.5kg rest 3 minutes 3 rounds
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics HSPUs + MUs 5 rounds for time: 6 strict handstand push-ups / 12 clap push-ups 3 strict muscle-ups / 6 strict pull-ups Weightlifting Thruster Emomx10 3 thrusters from the floor (65-70% of 1RM C&J) Metcon Metcon (Time) For time: 100 cal bike 75 box jumps (24/20) 50 overhead squats…
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Handstand walk + Double Unders 5 Rounds for time: 50 feet handstand walk/ 5 wall climbs 75 double unders/ 150 single unders Weightlifting Snatch complex Emomx10 2 Squat snatches + 2 Behind the neck split jerks (75@ of 1 RM Snatch) Metcon Metcon (Time) 10 Rounds for time: 200m…
Crossfit
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) 1 run 50 du 50 wall balls 50 burpees x3 Heavy grace 80/60kg
EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 20 minute emom 1/ 5 burpee d balls 2/ 15 kettlbell thrusters 3/ dumbell hang cleans 16 reps 4/ rest
Crossfit
CrossFit BFG – CrossFit Weightlifting Clean Hang clean push jerk complex (6 heavy sets)
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Handstands + Wallballs 5 Rounds for time: 50 feet handstand walk / 5 wall climbs 30 unbroken wallballs (9/6) Metcon Metcon (No Measure) EMOM x 16 1st Minute: 12/9 Calorie Ski Erg 2nd Minute: 12 Sumo Deadlift High Pulls (42.5/30) 3rd Minute: 12 Burpee Box Jumps (24/20) 4th Minute:…
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon Metcon (No Measure) 40 Minute emom 1/20/15 cal row 2/ 15 barbell thrusters 3/ 1-6 ring muscle ups 4/ 30-50 DU 5/ 6 kettbell clean and jerks
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Ring support + dips Emom x 5 30 secs hold Straight into.. Emom x 5 10 ring dips Metcon Metcon (Time) 4 Rounds for time: 9 Power Snatches (60/42.5) 12 Alternating Pistols 24 Cal. Ski/Row Metcon (5 Rounds for reps) Alternating Emom x 10 Odd: 18/14 Cal. Bike Even:…
Crossfit
CrossFit BFG – CrossFit View Public Whiteboard Hang clean triple (5×3) Last set should be heaviest Weightlifting Thrusters (5×5) Metcon Metcon (Time) 50 DU 5 clean and jerks 70/50kg 5 rope climbs 5 Bar muscle ups 3 rounds