CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG Strength work EMOM x 8 1 strict press + 2 push presses EMOM x 8 1 snatch + 1 hang snatch + 1 OHS Metcon- For time 30 deadlifts (70/50) 15 burpees over bar 20 Hang cleans (70/50) 15 burpees over bar 10…

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Endurance WOD In Pairs For time (move straight into each part once finished) Part A. 300m Run 90/60/30 synchro air squats Part B. 300m Ski/ Row each 60/40/20 synchro sit ups Part C. 30 Calorie Bike 30/20/10 synchro down ups

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Monday EMOM x 8 1 Front squat + 2 Back Squats EMOM x 8 1 Clean + 1 hang clean + 1 jerk Metcon- For time 3 rounds 30 Wallballs 30 db snatches Cash out: 15 Bar mu or strict pull ups

Emom

CrossFit BFG – EMOM Madness View Public Whiteboard Metcon (No Measure) EMOM Madness EMOM x 20 1: 45 sec Calorie Bike 2: 45 sec max du or singles 3: 5-10 Toes to bar + 5-10 target Burpees 4: REST

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG Strength work: 3 sets 8 Back Squats @60/65/70% of your max Lifting work: Every 30 secs x 10 5 deadlifts touch n go 40%-@50% Metcon: For time 9-7-5 Burpee Pull up or Muscle up Devil presses Cash out: 1000m/850m Row/Ski

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Reps) Endurance WOD In pairs 0-12 mins 2000m Row 50 DB box step ups IRT: Max synchro db hang snatches 15-27 mins 1500m ski 50 Box jumps IRT: Max synchro db hang clean and jerks 30-42 mins 100 Cal Bike 50 burpee box…

EMOM

CrossFit BFG – EMOM Madness View Public Whiteboard Metcon (No Measure) EMOM 18 min Max cal bike Every 3 mins inc 0:00 40 double unders 20 jumping lunges 10 Wallballs

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Monday Strength work 5 sets 1 Push Jerk + 1 spilt jerk Lifting work: Every 30 secs x 10 2 Squat cleans Metcon- 3 rounds 10 GTOH (42.5/30) 10 Burpees over bar Straight into 3 rounds 10 Toes to bar 5 GTOH (60/42.5

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG Strength work 5 sets @70-75% 3 Deadlifts (not TNG reset each rep) Every 30 seconds x 10 3 Power Snatches Metcon- 3 rounds for time 20/16 calorie row 10 Front squats/ stoh/ thrusters (50/37.5) 5 bar mu or 7 strict pull ups

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) BFG Endurance In pairs For time 100 calorie bike 100 double db deadlifts 50 synchro toes to bar 80 calorie bike 80 double db squats 40 synchro toes to bar 60 calorie bike 60 double db hang cleans 30 synchro Toes to bar 40…