Barbell Club
CrossFit BFG – Barbell Club Weightlifting Max out FRIYAAAY Clean and jerk snatch Back squat
CrossFit BFG – Barbell Club Weightlifting Max out FRIYAAAY Clean and jerk snatch Back squat
CrossFit BFG – CrossFit View Public Whiteboard Weightlifting Heavy single hang clean 6 sets, Build to a max through the sets, last set heaviest Weightlifting Split jerks (5×2 ) 85% or above Metcon Metcon (No Measure) Groups of 2/3 working individually 10/7 cal bike 10 burpees over bar 10 front squats 50/35kg Move fast and…
CrossFit BFG – CrossFit Warm-up Metcon Metcon (No Measure) Emomx12 20 double unders + 1 cluster (75% of 1RM clean and jerk) Metcon Metcon (AMRAP – Rounds and Reps) Amrap 5: 27/21 cal row 27 thrusters (50/35) 27 chest to bars Rest 3 mins Amrap 5: 21/15 cal row 21 thrusters (40/30) 21 toes to…
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 40 Minute EMOM 1/ 8 front squats plus 8 STOH 70/50KG 2/ 15/10 cal row plus 5 burpees over erg 3/ 5-10 bar muscle ups / 10 strict pull ups 4/ 30 DU 10 press ups 30 DU 10 press ups 5/ rest
CrossFit BFG – EMOM Madness Metcon Metcon (Time) 20 minute emom 1/ 15/10 cal bike 2/ 15 dumbbell front squats 3/ 50 du 4/ 10 burpees
CrossFit BFG – Barbell Club Weightlifting Pause Lifting (6×2 2 second pauses ) Pause at the knee snatches Pause at the knee cleans Pause in the dip Jerks
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For time: 5 thrusters (70/50) 8 toes to bar 10 thrusters (60/45) 8 toes to bar 15 thrusters (50/40) 8 toes to bar 20 thrusters (40/35) 8 toes to bar 25 thrusters (30/25) 8 toes to bar 30 thrusters (20/15) Metcon Metcon (Time) For time: In teams…