Barbell Club
CrossFit BFG – Barbell Club Metcon Metcon (No Measure) 10 minutes every 2 minutes 10 unbroken clean and jerks 60/42.5kg 10 minutes emom 5 squat snatches 60/42.5kg Snatch balance OHS 5 sets at max snatch weight or close to as possible
CrossFit
CrossFit BFG – CrossFit Weightlifting 2 snatch pulls 1 Squat snatch (6 sets 75-85% ) Weightlifting Front squats (6×2 ) 3 second pause Metcon Metcon (AMRAP – Rounds) 14 minute amrap 15 cal row 15 t2b 15 power snatch 42.5kg/30kg
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Shizzle Ascending ladder for 7 mins. 3 deadlifts + 3 hang power cleans + 3 push jerks (60/45) Continue to add 3 reps per round until the 7:00 min timecap Metcon Metcon (5 Rounds for reps) 5 rounds of a 4 mins window: 400m row 1 rounds of chest…
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Double unders + rope climbs On the 2:00 x 5 rounds (10:00) 40 double unders 2 rope climbs Weightlifting Deadlifts 9 sets of 3: 3 sets at 76% 3 sets at 81% 3 sets at 86% Metcon Metcon (Time) Teams of 3 2 rounds for time: (30mins cap) 200m…
CrossFit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) Every 5 minutes for 8 rounds First 4 rounds 15 burpees over bar 15 Power snatch 42.5/30kg 10 t2b 60 Du Last 4 rounds 20 hang dumbell clean and jerks (10 each arm) 20 cal bike/ row / ski 10 power cleans 42.5/30kg 10 hang…
CrossFit
CrossFit BFG – CrossFit Weightlifting Clean and Jerk Heavy single Heavy weight with perfect form No misses Once hit Perform 5 sets 1 complex 1 clean 2 front squats 1 jerk 80% 30 minutes Metcon Metcon (No Measure) Pacing work, Keep your split times the sane as possible 20/15 cal row/bike/ski 15 c2b/ Pull ups…
Emom Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 10 minute emom 1/ 16/12 Cal ski 2/ 20 dumbell snatches 10 minite emom 1/ 15 t2b 2/ 45 second plank hold
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 2 Rounds: 50′ Handstand Walk 100 Double Unders 50′ Handstand Walk 50 Wallballs (9/6) 50′ Handstand Walk 25 Deadlifts (110/85) Metcon Metcon (Time) For Time: 800 Meter Run 21 Hang Power Snatches (50/35) 21 Burpee Box Jumps (24/20) 400 Meter Run 15 Hang Power Snatches 15 Burpee…
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Back squat + Front squat Emom x 12 Odd: 5 back squats Even: 5 front squats Around 60% of your 1rm front squat Gymnastics Chest to bars Emom x 10 Odd: 14 dumbbell lunges (22.5/15) Even: 7 chest to bars Metcon Metcon (Time) For time: 50-40-30-20-10 Cal bike Dumbell…
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Amrap 12: 6 strict handstand push-ups 9 deadlifts (100/75) 30 double unders Metcon Metcon (AMRAP – Rounds and Reps) In a team of 3 in 24 mins. Amrap 7: 100 cal bike/ski Max clean and jerks (60/45) Rest 3 mins. Amrap 6: 80…