CrossFit

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 10 3 Touch and Go Power snatches 5 sets: (From the floor) 3 Overhead Squats Build gradually in weight each set. Metcon: In a 6 min window: 15/10 Cal Bike/Row/Ski 15 Burpee DB deadlifts (1x DB) 15/10 Cal Bike/Row/Ski 10 Target Burpees 15/10…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 10 3 Touch and GO power cleans 5 sets: 2 front squats + 1 Jerk Build weight each set Metcon- For time- 50 Ab mat sit ups 40 DB snatches 30 Toes to bar 20 Single Arm Devil presses 30 Pull ups 40…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 10 1 Clean + 1 Hang Clean 5 sets: (from the floor) 5 strict presses Metcon: For time Cash in- 75 Wallballs 5 rounds: 10/8 Cal Bike 10 Box facing burpees Cash out- 75 Wallballs

CrossFit Endurance WOD

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CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Part A- For time 2000/1600m Row 50 Burpees over rower 1000/800m Row (17 Min Cap) (3 Min REST) Part B- 2 x 8 Min AMRAP’s 1 min REST between 5 Toes to bar 10 DB Hang CJ 15 Wallballs

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 10 MIN EMOM: 1 Snatch + 1 Hang Snatch @70% of your max. 5 sets: From the floor 6 Front Squats Power clean or Squat Clean first rep. Metcon: 10 Rounds for time~: 9 Thrusters 42.5/30 35 Double Unders

CrossFit

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 10 mins: Build to a max 1 Deadlift 1 Clean 1 Hang Clean 1 Jerk 5 sets: 10 Front rack lunges Build in weight each set. Metcon: 3 x 6 min AMRAPs ( 2 min rest between each) 1- 15 Cal Row/Ski 12 DB snatches…

Endurance WOD

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CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Endurance WOD Part A Test 3- Games Quarter Finals test 15 min time cap For time 120 Wallballs 120 Calorie Row (Rest 1 min) Part B 3 min on / 1 min off Round 1- 50/40 Cal bike/ski + IRT max burpees Round…

Welcome Back!!

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 mins- Technique work 1 Snatch Pull + 1 Power snatch + 1 OHS Build weight through the ten minutes. Focus on getting confidence back with the barbell. 10 Min EMOM 1 Power Clean + Jerk + 10-20 Jumping Lunges Choose a…

Lockdown 3.0 Day 93

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Warm up 20 seconds side plank hold 20 seconds side plank dips 20 sec rest x 4 (alternate sides each round) 20 sec v-sit hold 20 sec bridge crunches 20 sec rest x 4 Metcon- For time 10 rounds 10 dB snatches 20 Jumping lunges (Rest…