Barbell Club

CrossFit BFG – Barbell Club Metcon Metcon (No Measure) :Build to a max 4 rep front squat from the floor :Clean Pull 5×2 : Snatch Strict press 5×5

Crossfit

CrossFit BFG – CrossFit Weightlifting Power snatch Squat snatch (5×2 ) Pause in the catch of the power snatch for 2 seconds, then pause in the catch of the squat snatch for 2 seconds Weightlifting Back lunges (5×10 each leg ) Metcon Metcon (Time) 18/15/12/9/6/3 Dumbell snatch Air squats Burpee over dumbbell

Crossfit

CrossFit BFG – CrossFit Weightlifting LIfting Metcon 10/8/6/4/2 Squat snatch 50/60/70/80/90% of max snatch Weightlifting Front squats 5×8 Speed squats Metcon Metcon (No Measure) 15 Minute emom. 1/ 15 Burpees over bar 2/ 60 DU 3/ 15 front squats 60/45kg

CrossFit

CrossFit BFG – CrossFit Handstands Handstand practice: 10 min warm ups. Then 10 min working emom (choose one which will challenge you or something you’d like to work on which will benefit you the most) – 30 sec handstand hold or Push up hold every min – Reps every min Handstand push ups kip or…

Crossfit

CrossFit BFG – CrossFit Weightlifting Clean pull Squat clean Front squat Build to heavy single Weightlifting Split jerk Pause in the dip position for 3 seconds then drive into your split jerk 6 heavy singles Metcon Metcon (Time) Metcon 27/21/15/9 Calorie row Thrusters 42.5/30kg

EMOM madness

CrossFit BFG – EMOM Madness Metcon (No Measure) Every 4 mins: 21/18 Cal Ski 15 DB Push Press (2×22.5/15) 9 Toes to ring In remaining time Max DU/ single skips 1 MIN REST 4 Rounds!

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) In Pairs: 2 Rounds for time: 100 Cal Bike 50 One DB Box step ups 25 Muscle ups/ Jumping muscle ups 5 min rest then: 2 Rounds for time 100 Cal Ski 50 Single arm DB OH lunges 25 Strict/ Kip HSPU

Emom Madness

CrossFit BFG – EMOM Madness Metcon (No Measure) Emom x 10 1st min- 10/8 Cal Bike in remainder of the min Max jumping lunges 2nd min- Rest Emom x10 1st min- 10/8 Cal bike in remainder of the min Max Hand release press ups 2nd min- Rest

Crossfit

CrossFit BFG – CrossFit Weightlifting 2 Cleans 2 split jerks (5 heavy sets ) Weightlifting Back squats (6×2 ) Metcon Metcon (No Measure) Every 3 minutes for 7 rounds Go fast 15/10 calorie row 13 Burpees over rower 11 Thrusters 45/32.5kg