Barbell Club
CrossFit BFG – Barbell Club Weightlifting Max Friday Max hang clean Max hang snatch Max jerk from rack
CrossFit
CrossFit BFG – CrossFit Weightlifting Snatch (8×1 ) 85% Weightlifting Back squats (6×2) Metcon Metcon (No Measure) Within 2 minute window 10 burpees over bar 10 OHS 42.5kg/30kg 10 burpees over bar 10 power snatch 10 burpees over bar Max power cleans 2 minute rest 4 rounds
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 5 rounds for time: (20 mins cap) 20/17 cal bike 15 box jumps (24″/20″) 10 front squats (60/45) Metcon Metcon (Time) 3 rounds for time: (10 mins cap) 15 cal bike 15 chest to bars Weightlifting Clean and jerks Heavy Grace 30 clean and jerks for time…
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Rope climb 10 rounds for time: 150m run 1 legless rope climb Metcon Metcon (Time) For time: Teams of 3’s 2000m Row 150/100 Calorie Assault Bike 100 Hang Power Snatches (55/37.5) 80 Overhead Squats 60 Squat Snatches Cool Down
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon ()
Emom madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 10 minute emom 1/ 15 cal row 2/ 15 thrusters 10 minute emom 1/ 10 burped box jumps 2/ 30 du plus 8 t2b
Crossfit
CrossFit BFG – CrossFit Weightlifting 2 TnG squat cleans 2 split jerks (6 Heavy sets ) Weightlifting Clean Deadlifts (5×3) Metcon Metcon (No Measure) 18 minute emom 1/ 15/10 cal bike 2/ 15 burpees 3/ 50 du
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 2 rounds for time: 100 double unders 50 chest to bars 25 box jumps (24″/20″) Metcon Metcon (5 Rounds for reps) Max. Rounds in 3 mins of: 3 squat snatches (50/35) 6 push-ups 9 air squats Rest 1 min. Repeat for a total of 5 cycles. Cool…
Barbell Club
CrossFit BFG – Barbell Club Weightlifting Snatch Technique Snatch drills Tempo snatch pulls Snatch Balance Weighted sorts press
CrossFit
CrossFit BFG – CrossFit Weightlifting Back squats (5×8 ) Weightlifting 5 heavy strict press into 5 push jerks (5 sets ) Metcon Metcon (No Measure) 12 cleans 50/30kg 30/20kg 7 Burpees over bar (BOB) 10 cleans 60/37.5kg 35/25kg 7 BOB 8 cleans 70/45kg 40/30kg 7 BOB 6 cleans 80/52.5kg 45/32.5kg 7 BOB 4 cleans 90/60kg…