CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Monday Live session Metcon: Use 2x DB or Kb if possible Cash in: 100 Double unders or 100 jumps over DB 5-10-15-10-5 Push ups DB burpee deadlifts (Directly into…) 5-10-15-10-5 Devil presses Ab mat sit ups Cash out: 50 double unders or 50 jumps over DB
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Warm up 30 sec press up hold 30 sec Squat hold 30 sec V sit hold 30 sec Rest x 3 Metcon: 45 min rolling clock 0-15 min Alt EMOM 1st min: 45 secs max Air Squats 2nd min: 45 secs max Push ups 3rd…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Friday live session Strength and size style For Quality 10-8-6-4-2 Seated DB strict press Wide grip push ups 20-16-12-8-4 DB squats DB reverse lunges 10-8-6-4-2 Double dumbell bicep curls Narrow grip push ups
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Metcon: For time 50 Ab mat sit ups 50 x 1 Air squat + 2 jumping lunges 50 x 2 Hand release push ups + 1 Down up 50 Ab mat sit ups
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Metcon: 24 mins 2 min each interval Round 1- 90secs on/ 30 off Round 2- 80secs on/40 off Round 3- 70 secs on/ 50off Round 4- 60 secs on/60 off 1- 30 jumping squats + Max DB hang CJ 2- 20 sit ups +…
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Metcon: For time 21-15-9-15-21 All with 2 dB / Kb Strict presses Squats Thrusters * Every break 5 burpees
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Warm up: 3 sets- all with pvc pipe 15 Dislocations 15 Stiff Leg DL 15 Strict Press Metcon: every 2 mins 1- 90 secs Cals or Skips or Jumps over DB 2- 40 jumping lunges + 20 V ups 3- 20 Thrusters + 10 Down…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Monday live session: 3 sets: 8 Hilo planks 8 side plank up downs 8 side plank up downs Metcon: 5 rounds: 21 DB hang snatch 21 Ab mat sit ups 5 rounds: 15 DB squats 15 Hand release push ups 5 rounds: 9 DB hang clusters…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Saturday session: Warm up: 45 sec v sit 45 sec press up hold x 3 Metcon: 4 min max 3 min max 2 min max 1 min max ( 1 min Rest between each) 1- Amrap- 32 Mountain climbers 24 Jumping lunges…