CrossFit

CrossFit BFG – CrossFit Warm-up Weightlifting Clean Find a max clean (power or squat) Weightlifting Clean Emomx12 3 cleans @ 70-80% of the weight you hit on your max Metcon Metcon (AMRAP – Rounds and Reps) 15 mins AMRAP 15 burpees 9 dumbbell thrusters 6 chest to bars Cool Down

CrossFit

CrossFit BFG – CrossFit Warm-up Weightlifting Squat clean 14 mins to build 3 rep max squat clean (Don’t have to be touch and go, max 5 sec rest between each rep) Weightlifting Squat clean Emomx10: 1 squat clean every min @ the weight you hit on 3RM Metcon Metcon (Time) For time: 27-21-15-9-3 Cal row/bike/ski…

CrossFit

CrossFit BFG – CrossFit Warm-up Weightlifting Deadlift 15 mins total to build to: 1. Heavy single 2. Heavy 10 rep Weightlifting Squat lunge 3 moderate sets of: 10 back squats straight into 20 alternating back rack lunges (increase weight every set) Metcon Metcon (Time) 3 Rounds for time: 75 Double-Unders 50 Air Squats 25/20 Calorie…

CrossFit

CrossFit BFG – CrossFit Weightlifting Snatch Build to heavy single Snatch 2 OHS (6×1 ) 85% of weight hit for heavy single Metcon (Time) 15 power cleans 45/30kg 15 front squats 15 burpees over bar 3 rounds for time

CrossFit

CrossFit BFG – CrossFit Warm-up Gymnastics Rope climbs EMOMx20 Odd: 50 double unders Even: 2 legless rope climbs/ 3 rope climbs Weightlifting Dumbbell DT 5 rounds for time: (dumbbells) 12 deadlifts (22.5/15) 9 hang power cleans 6 shoulder to overhead Metcon Metcon (No Measure) EMOMx10: Odd: 15/13 cal row Even: 15 dumbbell thrusters Cool Down

CrossFit

CrossFit BFG – CrossFit Weightlifting Snatch Pull, Snatch, OHS (6 heavy sets ) Weightlifting Front squats (5×6 ) 80% of max front squat Metcon Metcon (Time) 10 double dumbell clean and jerks 22.5/15kg 10 c2b 10 burpee over dumbells 3 rounds for time

Crossfit

CrossFit BFG – CrossFit Weightlifting Power clean 15 minutes to find heavy single Weightlifting Power snatch 15 minutes to find heavy single Metcon Metcon (No Measure) 10 minute emom 75% of power clean heavy single 3 TnG power cleans plus 6 bar facing burpees Metcon Metcon (No Measure) 10 minute emom 75% of weight hit…

CrossFit

CrossFit BFG – CrossFit Warm-up Gymnastics Muscle-up / Front squat EMOMx16: Odd: 3-5 muscle-ups / 7-10 ring dips Even: 10 front squats 70/52.5 kgs (squat clean the 1st rep) Metcon Metcon (Time) Teams of 3s (30mins Cap) For time: 200/150 cal bike Directly into… 3 rounds: 50 toes to bar 50 box jump overs (24″/20″)…

Crossfit

CrossFit BFG – CrossFit Weightlifting Clean 2 Front squats 1 jerk (5 sets ) 4 sets at working weights then last 5th set a max Weightlifting OHS (6×3 ) Metcon Metcon (Time) 30,20,10 Dumbbell snatch 22.5/15kg Burpee over dumbbell