CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 6 rounds for time: 6 clean and jerks (60/42.5) 6 ring muscle-ups 6 snatches (60/42.5) 6 bar muscle-ups
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Bang bang climb 5 sets for quality: 20 unbroken alternating pistols 2 unbroken rope climbs Metcon Metcon (No Measure) EMOMx12: Min 1: 8 box facing burpees (24″/20″) Min 2: 8 dumbbell thrusters (2×22.5/15) Min 3: 8 toes to bar + 8 push-ups Metcon Metcon (Time) 3 rounds…
Endurance
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Endurance In pairs 0-20 mins AMRAP 400m/ 500m Row YGIG 400m/ 500m ski YGIG Complete as many intervals as you can as a team for 20 mins. Rest 5 25-45 mins For time 100 Wallballs 75 calorie Bike 50 synchro Toes to bar…
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG Strength work: 5 sets 1 snatch balance + 1 OHS Build each set. Lifting- EMOM x 12 Min 1- 3 Power Cleans Min 2- 2 Squat Cleans Min 3- 1 Clean and Jerk Increase weight each round. 4 different weights. Metcon- For time…
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday bfg Strength work: Every 2 mins x 5 8 Back Squats @55-60%+ 16 Push ups or HR Lifting- EMOM x 5 3 Touch and Go Snatches Rest 2 EMOM x 5 3 Touch and Go clean + Jerks Metcon- 3 min ON – 1…
Endurance
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Endurance wod In pairs 15 MIN AMRAP 50 Cal Row 50 Cal Bike 50 Cal ski Rest 5 mins 15 MIN AMRAP All in synchro 50 synchro Air squats 40 synchro Sit ups 30 synchro Jumping lunges 20 synchro HRPU…
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG Strength work- 3 sets of 3 Push Jerks 3 sets of 3 Split Jerks Lifting work: 3 min max – Cleans @70% (1 min rest) 3 min max- Cleans @80% (1 min rest) 3 min max- Cleans @90% Metcon: 15 MIN AMRAP 20…
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 5 sets 3 Front Squats @85% Lifting work: 3 min max Snatches @70% ( 1 min rest) 3 min max Snatches @80% (1 min rest) 3 min max Snatches @90% Metcon- For time 100 Calorie Bike 75 DB Hang CJ (1x DB) 50…
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Toes to bar + handstand push-ups For quality: 20-16-12-8-4 toes to bar 10-8-6-4-2 strict handstand push-ups 5-4-3-2-1 muscle-ups Metcon Metcon (No Measure) EMOMx12: Min 1: 2 rope climbs Min 2: 4 snatches (60/42.5) Min 3: 6 clean and jerks (60/42.5) Metcon Metcon (Time) For time: 1000m row…
Endurance
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Endurance In pairs HAPPY NEW YEAR 2 rounds 22 Synchro DB Squats 22 Synchro Jumping Lunges 22 Synchro DB Hang cleans 22 Synchro Hand release push ups 22 Synchro Sit ups 22 Synchro Toes to bar 22 Synchro DB Lunges 22 Synchro Air squats…