CrossFit
CrossFit BFG – CrossFit Metcon Power clean Hang squat clean (Build to a max ) Weightlifting Back Squat (Build to heavy single ) Metcon Metcon (Time) 20/12 cal bike 15 burpees over dumbbell 10 dumbbell front squats rest 2-3 minutes 5 rounds
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Squat 4 rounds for time: 10 back squats (80/60) 10 front squats (60/40) Weightlifting Snatch Emomx10: (60-70% of max) 1 power snatch 1 overhead squat 1 hang squat snatch Metcon Metcon (Time) For time: Cash in: 150 double unders 30 dumbbell snatches (22.5/15) 15 burpee box jumps (24″/20″) 20…
Crossfit endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 10 minute max cal bike/row/ski 10 minute emom 3 squat cleans, increase weight every 2 minutes 20 minute chipper 2 rounds of 100 double unders 75 Air squats 50 dumbbell snatches 35 pistols/jumping lunges 15 HSPU/20 Hand release press ups Max burpee pull ups/ muscle…
Barbell Club
CrossFit BFG – Barbell Club Weightlifting Snatch hang snatch (6×1 ) Weightlifting Clean Hang clean Split jerk (6×1 ) Weightlifting Overhead back lunges (6×5)
Crossfit
CrossFit BFG – CrossFit Weightlifting Power clean Build to a daily max 2 fails allowed Weightlifting Power snatch Find a daily max 2 fails allowed Weightlifting Clean deadlifts (5×3 ) No TnG Metcon Metcon (Time) 30 Front squats 60/45kg 30 power cleans For time 5 Minute cap