Barbell Club
CrossFit BFG – Barbell Club Metcon Metcon (No Measure) Pause at the knee cleans 6×2 Pause in the dip jerks 6×2 Isabel
Crossfit
CrossFit BFG – CrossFit Weightlifting 2 power cleans 2 jerks Build to heavy single Weightlifting 2 power snatch 2 OHS Build to heavy single Metcon Metcon (Time) 5 rounds time 5 Devil press 10 OHS 45/30kg 15 wall balls
CrossFit
CrossFit BFG – CrossFit Push pull squat Emom x 15 1- 7 Strict Pull ups 2- 14 Push ups 3- 21 Air squats DB work Every 2 mins x 6 7 DB deadlifts + 7 DB front squats + 7 DB push presses Metcon (No Measure) Metcon: Pacing work try to keep a consistent pace…
CrossFit Endurance WOD
CrossFit BFG – CrossFit Endurance WOD Metcon (Time) In pairs Workout 1- 20 min cap 2 k Row 1 k Ski 50 synchro down ups (3 min Rest in between) Workout 2- 20 min cap 2 rounds for time 100 Wallballs 75 DB hang cj 50 T2B 25 Devil presses
EMOM Madness
CrossFit BFG – EMOM Madness Metcon (No Measure) 2 min on / 2 min off x 3 1- 25 Wallballs + in remaining time max cal ski 2-25 Hand release push ups + In remaining time max double unders
CrossFit
CrossFit BFG – CrossFit Squat clean and Jerk (Total Weight) Clean and Jerk (1 Rep Max) Weightlifting Emom x 10 Use 75% of whatever weight you hit above. 3 Power cleans + 5 burpees over bar Metcon (Time) 4 rounds for time: 24 Cal Row 16 DB snatches 8 BMU/ C2B/ Pull ups
CrossFit
CrossFit BFG – CrossFit Snatch Emom x 10 @75% of your 1 rm snatch 1- 6 OHS ( Squat snatch the first rep) 2- 3 Power snatch Gymnastics Emom x 10 Choose a rep scheme you can maintain throughout. 1-15 T2B 2- 15 burpees Metcon (No Measure) Sprint work: 20/15 Cal Bike/Row/Ski AFAP 2 min…
CrossFit Endurance WOD
CrossFit BFG – CrossFit Endurance WOD Metcon (Time) Endurance: (45 min time cap) In Pairs- 90/60/30 Cal Row Box Jump overs 24″/20″ Deadlifts 70/50 Burpees over Rower
CrossFit
CrossFit BFG – CrossFit Emom 10 Min emom Work @65/70% of your 1 rm CJ 1st min: 6 Front Squats 2nd min: 3 Push Jerks Emom 10 min Emom *Choose a rep scheme you can maintain throughout. 1st min: 15 Box jumps/ Step Ups 2nd min: 15 Handstand push ups/ Hand release press ups Metcon…
EMOM Madness
CrossFit BFG – EMOM Madness Metcon (No Measure) 90 secs on/ 90 off x 3 20/15 cal row In remaining time max burpees over row 2 min rest 90 secs on/ 90 secs off x3 20/15 cal bike In remaining time max thrusters 20/15