CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 5-4-3-2-1 Back Squats x 2 sets Same weight. EMOM x 10 1 Power Snatch + 1 OHS 1 Squat Snatch Metcon: 3 rounds for time 21 Cal Row 15 Clean + Jerks (60/70/80 -40/50/60) 9 Burpee MU / Burpee Pull ups

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon Metcon (Time) 10 rounds for time: 5 ring muscle-ups / 7 strict pull-ups 10 cal assault bike 15 wallballs (9/6) •cash out: 100/75 cal assault bike

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 5 Sets 5 Front squats Try to gradually increase the weight each set. EMOM x 10 3 Snatches + 5 Down ups Metcon: For time 25 DB Squats 50 Cal Row 25 DB STOH 50 Cal Row 25 DB Thrusters Rx M-2x 22.5kgs…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon Metcon (Time) 10 rounds of: 3x (1 toes to bar + 1 bar muscle-up) 6 strict handstand push-ups 9 overhead squats (50/35) •cash out: 100/75 cal. assault bike Scaled: 10 rounds of: 3x (1 toes to bar + 1 chest to bar) 6 kipping handstand push-ups /…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Rope climb + wall walks For quality: 5-4-3-2-1 rope climbs 10-8-6-4-2 wall walks Metcon Metcon (No Measure) EMOMx12: Min 1: 14/12 cal ski Min 2: 14/12 cal row Min 3: 14/12 cal assault bike Metcon Metcon (Time) “Lightweight DT” 5 rounds for time: 12 deadlifts (50/35) 9…

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) In Pairs 4 x 10 min AMRAPs ( 2 min rest between each) YOU GO I GO style throughout. 1: 10 Cal Row + 10 Wallballs 2: 10 Cal ski + 10 Push ups 3: 10 Cal Bike + 10 DB OH squats…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 5 sets- 5 Strict presses Look to build in weight each set. EMOM x 10 3 Power Cleans + 15 Air squats Metcon: 7 MIN AMRAP 12 Cal Bike 8 DB Hang snatches 4 Toes to bar Rest 1 min 7 MIN AMRAP…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon Metcon (Time) 8 rounds for time: 40 double unders / 80 singles 8 thrusters (42.5/30) 8 chest to bars / pull-ups 40 double unders 8 overhead squats 8 chest to bars

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) For Quality: 10/8/6/4/2 Deadlifts @75% of your max Every 45 seconds x 10 3 Overhead Squats (Squat snatch the 1st rep) Metcon: CI: 15 BMU or 20 C2B or 25 Pull ups 10-1 DB Squats (2x DBs) Bar Facing Burpees CO: 15 BMU or 20…