CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG Strength work 5 sets: 1 snatch Pull + 1 Power snatch + 1 squat snatch (All sets Touch and go) EMOM x 10 4-8Thrusters 42.5/30 + 4-8 Burpees over bar Metcon- 3 RFT 20 calorie Bike/Ski/ Row 20 ab mat sit ups 20…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG Strength work: 5 working sets: 1 clean pull + 1 power clean + 1 Squat clean (All sets touch and go. Build in weight each set.) Every 2 mins x 5 10/8/6/4/2 snatches (55/65/75/85/95%) Metcon- 3 RFT 30 Wallballs 20 Hand release push…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday bfg Strength work 6 sets 1 paused front squat (3 sec pause) + 1 front squat Lifting work: Every 2 mins x 5 10/8/6/4/2 Clean and jerks (55/65/75/85/95%) Metcon: 3 MIN ON / 1 MIN OFF x 3 1: 21 alternating db snatches +…
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Endurance In pairs 3 rounds 500m Row/Ski 40 Wallballs 30 synchro HRPU Straight into 3 rounds 40 Cal Bike 30 double db squats 20 Synchro Jumping Lunges Straight into 3 rounds 300m Run together 20 DB Thrusters 10 Synchro Down ups
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) In pairs 5 rounds 25 Cal Bike 20 synchro air squats 15 synchro hrpu 10 synchro sit ups 5 synchro burpees Straight into 5 rounds 5 synchro single arm devil presses 10 synchro toes to bar 15 synchro Hang CJ 20 synchro db squats…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Tuesday BFG 6 sets- for quality 2 Rope climbs 50ft db lunge (1/2 farmers) (3/4 front rack) (5/6 overhead) EMOM x 12 Min 1: 12 Deadlifts (50/35) Min 2: 12 Thrusters (50/35) Min 3: 12 Burpees over bar Metcon- For time 10/8/6/4/2 Shoulder to overhead…