EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 1/ 8-15 cal bike 2/ 50 du 3/ 10 thrusters 22.5kg plus 10 burpees 4/ rest 5 rounds
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 1/ 8-15 cal bike 2/ 50 du 3/ 10 thrusters 22.5kg plus 10 burpees 4/ rest 5 rounds
CrossFit BFG – CrossFit Warm-up Weightlifting Thrust it Find your 3 rep max Thruster from the floor Gymnastics Push and pull 1-2-3-4-5-6-7-8-9-10 Strict handstand push ups Strict pull-ups Metcon Metcon (Time) 1-2-3-4-5-4-3-2-1 Devil presses (22.5/15) Bar muscle-ups / ring dips (scaled) Cool Down
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) 4 Rounds for time 60 Cal row/ski/bike 40Jumping Lunges 30 wall balls 20 burpees over bar 10 BMU or 15 c2b or 20 pull ups 5 c+j 70/45 Increase weight each round men 10kg female 5kg
CrossFit BFG – CrossFit Weightlifting Clean from the floor, below the knee, High hang (5 working sets ) Focus on speed and technique rather than weight Weightlifting Snatch from floor, snatch from below the knee, high hang Workong on speed and technique Metcon Metcon (No Measure) 21/15/9 Cal row Burpees over rower 50 DU after…
CrossFit BFG – EMOM Madness Metcon Metcon (Time) 50 wall balls 50 cal row 50 dumbbell snatch 50/35 cal bike every 2 minutes 12 burpees ( start with burpees) 20 minutes cap