CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Weightlifting 12 mins: To Find a heavy Power Clean + Hang Squat Clean 5 sets: 3 Strict presses (Power clean to shoulders, not from the rack.) Try to increase weight each set Metcon (AMRAP – Rounds and Reps) 3 x 6 min AMRAPS (2 min rest between each)…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds for time: 40 Double Unders 20 Cal Bike/Row 10 Burpees 2 Rope Climbs (Legless)

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Gymnastics EMOMx10: Odd: 5 strict pull-ups Even: 5 strict HSPUs EMOMx10: Odd: 30 sec freestanding handstand Even: 30 sec tuck hang Metcon (Time) 10 rounds for time: 10 box jumps (24″/20″) 20 single arm dumbbell thrusters (1×22.5/15)

Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Tuesday endurance Emom x 12 4 down ups + 8 push ups + 12 air squats (Rest 2 mins) E2mom x 6 30 double unders 20 sit ups 10 v ups (Rest 2 mins) E3mom x 4 24 cal row + 20 cal…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Clean and snatch Weightlifting- All from the floor EMOM x 10 1- 3 Front Squats 2- 3 STOH EMOM x 10 1- 3 Power snatch 2- 3 OHS Try use 65-75% of your 1 rep max clean jerk and snatch. Metcon (No Measure) Metcon: Every 5 mins x…

CrossFit

wod

CrossFit BFG – CrossFit Metcon (Time) 10 rounds for time: 15 cal bike 10 power snatches (42.5/30) 5 muscle-ups / strict pull-ups

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Clean and jerk Weightlifting: Emom x 10 5 deadlifts + 5-10 push ups Try use clean grip get used to pulling that weight off the floor. Every 2 mins x 10 8 Touch and go Clean and jerks Choose a weight you can go unbroken on every round.…

CrossFit

wod

CrossFit BFG – CrossFit Pull, push, pistol 5 controlled sets of: 5 strict pull-ups / chin-ups 5 strict ring dips / 20 sec ring support 10 alternating pistols / rolling pistols Metcon (Time) 21-15-9-15-21 Thrusters (42.5/30) Burpees over bar

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Snatch and Clean 10 min emom: 1 Power clean + 2 front squats 10 min emom: 1 Power snatch + 2 OHS Choose a weight comfortable for you! Around 70-80% of your 1 rep max Metcon (Time) Metcon- 5 rounds for time: 40 Double unders/ 80 single skips…