CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Death by v-ups / tuck-ups EMOM for as long as possible 5 rep in the first minute 6 reps in the second minute 7 reps in the third minute etc. Metcon Metcon (No Measure) EMOMx12: Min 1: 16/14 cal ski Min 2: 14 dumbbell suitcase reverse lunges…

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Endurance WOD In 4s 40 MINS Max Calorie Bike Max Calorie Row Max Calorie Ski Every 4 mins 1- 30 Synchro Air squats + 15 synchro HRPU 2- 30 synchro Jumping Lunges + 15 synchro down ups Alternate each round. Score = Total…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG Strength work- 5 sets 3 Overhead squats (All sets at the same weight @75%) EMOM x 10 Min 1: 10-16 T2B/ Knee raises Min 2: 1 Deadlift 1 Clean 1 Hang clean 1 Jerk Metcon: For time 10/8/6/4/2 Thrusters Bar MU/ C2B/ Pull…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) For time: 10 rounds of: 10m handstand walk 10 alternating pistols •cash out: 30 clean and jerks (80/60) SCALED: For time: 10 rounds of: 1 sideway walk (against the wall) 10 ankle wrapped pistols (5/5) •cash out: 30 clean and jerks (60/42.5)

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Thursday Strength work 6 sets 2 clean grip deadlifts + 1 clean Pull Lifting work: 10 min cap A/ 10-8-6-4-2 Calories Power snatch @50/35 B/ Find a heavy single snatch Metcon- for time 30-20-10 Wallballs 15-10-5 double dB devil presses

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) For time: 10 rounds of: 3 bar muscle-ups 6 strict handstand push-ups 9 overhead squats (50/35) •cash out: 100 cal assault bike/ski SCALED- For time: 10 rounds of: 6 chest to bars / 8 pull-ups / 12 ring rows 12 push-ups / hand release push-ups 9…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Pull-ups + ring dips For quality: 5 sets of: 5 strict pull-ups / banded 5 strict ring dips / banded Metcon Metcon (No Measure) EMOMx12: Min 1: 12 box jump overs (24″/20″) Min 2: 12 dumbbell squats (2×22.5/15) Min 3: 12/10 cal ski Metcon Metcon (Time) For…

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Endurance BFG In pairs 8 min AMRAP YGIG Using 1 x DB 12 DB Hang Snatches 8 DB Thrusters 4 DB devil presses Rest 2 8 min AMRAP YGIG 12/10 Cal Row/Bike/Ski 12 Wallballs Rest 2 25 min cap 2 rounds for time…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG EMOM x 10 1 Front squat + 1 Jerk @85% of your 1 rm CJ Lifting work:10 Min Cap Part A) 10/8/6/4/2 Power cleans (60/45) Burpees over bar Part B) In remaining time 1 rep max Clean + Jerk Metcon- For time 30/20/10…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 5 sets- 1 Push Jerk + 1 Split Jerk Lifting work: EMOM x 12 Min 1: 3 Power Snatches Min 2: 2 Overhead Squats Min 3: 1 Squat Snatch Look to increase weight each round. Metcon- For time 50/40 Calorie Row 35 DB…