Crossfit

CrossFit BFG – CrossFit Weightlifting Power clean hang squat clean (6×1 ) 85% of max power clean Weightlifting Strict press (4×6 ) Metcon Metcon (Time) 30 Power cleans 45/30kg 30 c2b pull ups 30 thrusters

Barbell Club

CrossFit BFG – Barbell Club Weightlifting Squat cleans TnG 3 reps Build to a heavy Weightlifting Squat snatch TnG 3 reps Build to heavy Metcon Metcon (Time) Grace

Crossfit

CrossFit BFG – CrossFit Metcon Metcon (Time) 12 wall balls 5 squat snatches 85% 4 rounds for time Weightlifting Front squats (5×2) 5×2 85-95% Metcon Metcon (No Measure) Every 4 minutes for 16 minutes 20 burpees over bar 20 dumbbell snatch 50 du

CrossFit

CrossFit BFG – CrossFit Metcon Metcon (Time) In teams of 3s: For time: 200 cal bike/ski 100 dumbbell snatches (22.5/15) 100 synchro air squats (all 3 synchro) 150 cal bike/ski 75 dumbbell hang clean and jerks 75 synchro hand release push-ups (all 3 synchro) 100 cal bike 50 single arm thrusters 50 synchro down-ups (2…

CrossFit

CrossFit BFG – CrossFit Skill and pacing work 3 min on / 1 min off x 4 400/350m Row 10 Strict press 20/15 In remaining time max strict Pull ups/ Ring Rows 3 min on/ 1 min off x 4 400m/350m ski 10 Barbell high Pulls 20/15 In remaining time max Strict Hspu/ Hand release…

EMOM Madness

CrossFit BFG – EMOM Madness Metcon (No Measure) E2MOM 1- 6/6 DB hang snatch + 15 Toes to ring 2- 6/6 DB thrusters + 70 Double unders 3- 1 min recovery Row (M 1000 cal per hr/ F 850 cal per hr) + 1 min Rest 3 Rounds

Crossfit

CrossFit BFG – CrossFit Metcon Metcon (Time) 5 rounds for time 30/20 cal row 10/8/6/4/2 Squat cleans 50/60/70/80/90% of max Weightlifting Split jerk Build to heavy single Metcon Metcon (Time) For time 40 OHS 45/35kg 40 cal bike

Barbell Club

CrossFit BFG – Barbell Club Weightlifting . Clean and jerk 5×2 Snatch 5×2 Back squats 5×2 All at 80% of weight hit last week

Crossfit

CrossFit BFG – CrossFit Weightlifting Power clean Hang power clean (6×1 ) 90% of max hang power clean Weightlifting Power snatch Hang squat snatch (6×1 ) 90% of max power snatch Metcon Metcon (Time) 12 minute AMRAP 15 t2b 10 strict hspu 5 devil press 22.5/15kg

CrossFit

CrossFit BFG – CrossFit Metcon Metcon (Time) 10 rounds for time: 9 cal bike/ski 6 clean and jerks (60/45) 3 rope climbs Cash out: 100 push-ups Cool Down