Endurance

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Endurance In pairs For time: 4 rounds 40 Calorie bike 30 Front squats @60/42.5 20 Synchro Down ups Straight into 4 rounds 40 Synchro Jumping Lunges 30 STOH @60/42.5 20 Calorie bike

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday bfg Strength work EMOM x 10 3 front squats @80% Lifting work: EMOM x 10 1 clean grip deadlift + 1 clean + 1 hang clean Metcon- Option 1: 22.1 Or Option 2: 15 MIN AMRAP 10 Toes to bar 10 DB Hang CJ…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Strength work: 5 sets: 2 Push Jerks + 1 Split Jerk Lifting work: EMOM x 10 1 Snatch grip deadlift + 1 Snatch + 1 Hang snatch Metcon- 2 rounds for time 60 Toes to bar 40/32 Calorie Assualt bike

Endurance

CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Endurance wod In teams of 3 YGIG complete rounds individually as fast as possible. See how many rounds you can get as a team. Sprint your rounds. 0-12 mins AMRAP 9 Cal Bike 6 Wallballs 3 Burpees 15-27 mins AMRAP 9 Cal…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Monday Strength work- Back Squats 5 sets 1 Paused + 2 normal EMOM x 10 1 Clean and Jerk Build in weight each min. Try to end around 90% Metcon- Every 4 mins x 4 400/500m Row 10 Deadlifts @100/70kg 5 BMU or 7…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: EMOM x 10 6 Deadlifts Choose a weight you can maintain good form and controlled reps. Lifting work: Every 90 secs x 6 3 Power Cleans 2 Hang Power Cleans 1 Split Jerk Metcon: 2 x DB 21 Toes to bar 21 Burpee…

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Endurance wod In Paris For time 100 Cal bike / row 40 Burpee Box Jumps 100 DB Hang snatches 75 Cal Bike/ Row 30 Burpee Box Jumps 75 SA DB Thrusters 50 Cal Bike/ Row 20 Burpee Box Jumps 50 DB Hang CJ 25…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: EMOM x 10 Min 1: 2 Front Squats Min 2: 4 Back Squats Lifting work: Every 90 secs x 6 3 Snatches 2 Hang Snatches 1 OHS Metcon- For time 30 Toes to bar 15 Hang Power cleans (70/50) 20 Burpees over bar…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Wall walkies *every 2 mins for 10 mins. 6-10 wall walks (Pick a rep scheme and stick to it) Metcon Metcon (No Measure) EMOMx12: Min 1: 5 devil presses (2×22.5/15) Min 2: 10 chest to bars / pull-ups Min 3: 15/12 cal assault bike Metcon Metcon (Time)…

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Reps) Tuesday Endurance IN PAIRS 20 MIN CAP 3 rounds 20 Down ups 30 Calorie Bike/Ski 40 Deadlifts (60/42.5) In remaining time max Cal Bike REST 5 MINS 20 MIN CAP 3 rounds 40 Toes to bar 30 Calorie Ski 20 Thrusters (60/42.5)…