CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Tuesday Endurance For time In Pairs 1000m Row/Ski 100 synchro Jumping Lunges 1000m Row/Ski 100 Empty barbell thrusters 100 Toes to bar/ ring 1000m Row/ski 100 Empty barbell OHS 1000m Row/Ski 100 synchro sit ups
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Monday Strength work- 5 working sets 2 Touch and Go snatches + 1 OHS Lifting work- EMOM x 10 1 Power clean every min. Metcon- 12 min AMRAP 15/12 Calories 12 Burpee DB deadlifts 9 Toes to bar 6 Devils presses 3 Bar mu/…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG Strength work- 5 working sets all @75-80% of your max snatch. 1 Snatch grip deadlift + 1 snatch + 1 hang snatch Lifting work- EMOM x 10 3 Squat cleans Metcon- In a 10 Min window RX 2x 22.5/15kg 40 DB Squats 30…
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) BFG Endurance In Pairs for time (50 min cap) 300m Run 10 rounds 10 calories 8 synchro db hang snatch 6 synchro Toes to bar 4 synchro burpees over db 300m Run 1 round 100 calories 80 synchro db hang snatches 60 synchro Toes…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Monday Strength work 12 mins Find a 1 rep max CJ Lifting work- EMOM x 10 3 Squat snatches (All reps for quality) Metcon- 6 min AMRAP 3 Wallballs 3 Hang cleans (50/35) 3 STOH (50/35) Keep adding 3 reps. Rest 2 6 min…
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Endurance In pairs 0-10 mins 2000m Row/Ski or 100 cal bike IRT: Max burpee box Jumps 12-22 mins 1500m Row/Ski or 80 cal bike IRT: AMRAP 20 Wallballs 10 burpee box jumps 24-34 mins 1000m Row or 60 cal bike…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday bfg Strength work 12 mins: SID complex- for max weight 3 cleans 2 front squats 1 jerk (All touch and go) Lifting work: EMOM x 5 3 snatches @60% Rest 2 EMOM x5 1 snatch @80% Metcon- 10 MIN AMRAP 10 burpee db deadlifts…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 10 mins- Build to a heavy 1 Snatch + 1 OHS Lifting WOD: For time (10 min cap) Grace Gone Mad (Change weight every 10 reps) 50 Clean and Jerks Rx: 40/50/60/70/80 60/70/80/90/100 Metcon- 5 RFT 40 Jumping Lunges 20/16 Calories 10 DB…
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Endurance In Pairs 12 MIN AMRAP 300m Run 30 DB snatches 30 Burpees over db Rest 3 12 MIN AMRAP Max Calories Every 30 calories Complete: 20 synchro air squats + 10 synchro HRPU Rest 3 12 MIN AMRAP 300m…