CrossFit
CrossFit BFG – CrossFit Weightlifting Snatch pull, snatch, OHS (6 sets ) Weightlifting Deadlifts (6×2) Metcon Metcon (No Measure) 20/15 cal row Hang squat cleans 60/45kg Rest 2-3 minutes 5 rounds
CrossFit
CrossFit BFG – CrossFit Metcon Metcon (Time) 3 Rounds for time: 300m Run 10 Squat Cleans (60/42.5) Gymnastics Rope Climb + D-Balls EMOM x 10 Even: 2 Rope Climbs Odd: 4 D-ball Over Shoulder (70/50) Metcon Metcon (Time) For Time: 100 Double Unders 80 Abmat Sit-Ups 60 Push-Ups 40 Toes To Bar 20 Chest To…
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 1minute 0n/0ff in partners x4 15/10 cal bike plus max thrusters 15 wall balls plus max DU Cindy amrap 10 power cleans max STOH 60/45kg 15 t2b plus max dumbbell snatch 10 cal row plus max burped over rower
Barbell Club
CrossFit BFG – Barbell Club Weightlifting BIG Max out Friday BIG tunes BIG lifts Max clean and jerk Max snatch
Crossfit
CrossFit BFG – CrossFit Weightlifting 1 Snatch 2 OHS 1 TnG Snatch (5 sets ) Weightlifting Front squats (5×3 ) Weightlifting Behind the neck strict press (5×8 ) Metcon Metcon (Time) 5 Thrusters 60kg/45kg 10 Air squats 5 rounds for time 5 minute time cap
CrossFit Endurance WOD
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) Running clock On the 0:00 21/15/9 Thrusters (42.5/30) T2B Dumbell snatch 1 run On the 10:00 21-15-9 Hang squat cleans 60/42.5kg Pull ups On the 20:00 2k row On the 30:00 50 Burpees 100 Squats 50 Burpees
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Handstand push ups + pull ups 1-2-3-4-5-6-7-8-9-10 Strict handstand push ups Strict pull-ups Weightlifting Snatch For time: 25 Power Snatches (60/42.5) 50 Overhead Squats Metcon Metcon (Time) 5 Rounds for time: 20 push-ups 10 dumbbell thrusters (22.5/15) 20 dumbbell snatches Cool Down
EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 20 Minute emom 1/ 15/10 cal bike 2/ 5 Balls 3/ 15/10 cal ski 4/ 10 burpee pull ups
Crossfit
CrossFit BFG – CrossFit Weightlifting 1 clean 2 front squats 1 Jerk 6 sets 70-80% of max clean Metcon Metcon (No Measure) Every 5 minutes for 6 rounds 20/15 cal bike/row/ski 15 burpee box jumps 50 DU 15 wall balls
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Toes to bar + Push-ups Emom x 12 Even: 15 toes to bar Odd: 15 push-ups Weightlifting Clean and jerk 5 sets of: 1 Squat clean + 1 hang squat clean + 1 power clean + 1 hang power clean + 3 split jerks (@80% of 1RM) Metcon Metcon…