Crossfit
CrossFit BFG – CrossFit Weightlifting Power Clean Heavy single Weightlifting Power snatch heavy single Metcon Metcon (Time) 5 power cleans 70/50kg 5 front squats 5 STOH 5 bar muscle ups 5 rounds for time
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 10 rounds for time: 30 double unders 15 wallballs (9/6) Metcon Metcon (5 Rounds for time) 5 Rounds IGYG: 15/12 cal bike 100 feet D-ball carry (70/50) 5 D-ball squats Metcon Metcon (AMRAP – Rounds and Reps) Amrap 10: 10 dumbbell reverse lunges (22.5/15) 10 chest to…
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) In Pairs 5 Minute windows with 2 minutes rest I go you go 2 rounds 7/10 cal bike/row 10 burpees over bar 10 Dumbbell thrusters 4 rounds Remaining time synchro dumbbell snatch 10 wall balls 10 pull ups 10 power cleans 50/35kg 4 rounds Remaining…
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Clean and Jerk Skill Clean and Jerk Skill On the Minute x 7: Power Clean + Hang Squat Clean + Split Jerk (60%, 63%, 65%×3) Directly Into… On the Minute x 7: 2 Squat Cleans + 1 Split Jerk (70%) Metcon Metcon (Time) Teams of 3 For Time (30…
Emom Madness
CrossFit BFG – EMOM Madness Metcon Metcon (Time) 30 clean and jerks 60/42.5kg 30 front squats Every minute 5 cal bike
Crossfit
CrossFit BFG – CrossFit Weightlifting 1 Hang snatch 1 snatch (5×1 @80% of weight hit ) Build to a max Weightlifting Paused Front squats (6×2) 2 second pause Metcon Metcon (Time) 5 rounds for time 40 DU 5 hang power snatches 5 OHS 10 bar facing burpees 50/30kg
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (10 Rounds for distance) 10 intervals 30:30 row/ski (Men aim to hit 160m each interval and women 140m) Metcon Metcon (Time) In pairs: 5 rounds for time: 30 cal bike/ 300m run (together) 30 thrusters (45/32.5) 30 push-ups 30 synchronised squats Cool Down
Barbell Club
CrossFit BFG – Barbell Club Weightlifting 1 clean 1 front squat 2 jerks (5 sets ) Weightlifting Deadlifts (6×2 ) Reset between lifts Weightlifting OHS (6×3 ) Snatch balance the first rep
Crossfit
CrossFit BFG – CrossFit Weightlifting Power clean squat clean (5×2 85%) Weightlifting Back squats (5×2 85% ) Metcon Metcon (Time) 10 devil press 22.5kg/15kg 10 box step overs 3 rounds for time
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) In pairs 3 Rounds for time: 40 front squats (60/45) 50 double unders 30 thrusters 50 double unders 20 overhead squats 50 double unders 10 squat snatches Gymnastics Handstand walk 3 rounds for time: 50 feet handstand walk 10 dumbbell ground to overhead (22.5/15) Cool Down