CrossFit

CrossFit BFG – CrossFit View Public Whiteboard OHS + Cleans Every 2 mins x 5 10 Overhead squats Try use a weight you feel stable on and go unbroken every set. EMOM x 10 3 Touch and Go Squat cleans @70-80% of your max Metcon (Time) 19.4 For time 3 rounds of: 10 Power snatches…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds for time: 15/12 Cal Bike 30 OH KB lunges (16/12) 1 Big Rope Climb / 2 Normal size

CrossFit Endurance WOD

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) 45 Min Rolling Clock 0-20 Mins- Workout 1 10 Rounds for time 15/10 Cal Row 15/10 Cal Bike 20-25 Mins : REST 25-45 Mins- Workout 2 4 Min on/ 1 min off x 4 60 Double Unders 30 Jumping Squats 15 DB Thrusters…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Snatch + Squats 5 sets of 10: (From the floor) Speed Back Squats Try to complete a set every 2 mins. No pausing at the bottom. EMOM x 10 1 Snatch Pull + 1 Snatch + 1 OHS Working on consistency. Try to complete each set @75-80% of…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Jerk and snatch work 5 sets of: (from the floor) 2 Push Jerks + 2 split Jerks Work on technique. 10 min EMOM: 3 Touch and Go Squat snatches 70-80% of your 1RM Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 9 Wallballs 6 STOH (50/37.5) 3…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 5 rounds 40/35 cal bike 20 dumbbell squats (2×22:5/15kg) 4 Rope climbs/ 8 pull Ups

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Reps) Endurance Tuesdays 1 min on / 1 min off- Intervals Cal Row Thrusters 42.5/30 Ab mat sit ups Cal Bike Max bar facing burpees x 4 Try to keep a count of your reps for each exercise. Your score will be your…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Snatch + Clean work Weightlifting: 5 sets of 3 reps (from the floor) Snatch balance Increase weight each set but more importantly working on speed under the bar. EMOM x 10 3 Touch and go Power cleans 70% 6 Push ups 9 air squats Metcon (Time) Metcon: 5…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Lifting under fatigue For time: 25-20-15-10-5 Toes to bar / knees to chest 5-4-3-2-1 Squat Cleans Increase the weight as the reps drop. Gradual increases try your last lift to be around 90-95% of your max clean. Metcon (No Measure) Every 2 mins 1-30/22 Cal Bike 2- 12…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 20 Rounds for time: 10 Cal Bike 15 Wallballs (9/6) 1 Rope Climb/ 3 strict pull-ups