CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) EMOM x 8 1/ 30 sec handstand hold against wall 2/ 30 sec tuck hold on the bar Skill work Handstand walk drills Metcon- For time 15/12/9/6/3 Handstand push ups Devil presses (2x 22.5/15kgs)
CrossFit BFG – CrossFit CrossFit (No Measure) Strength work: 5 sets- 3 Tempo Back squats (3 sec down, 3 sec pause, fast up) EMOM x 5 6 Touch and Go Cleans (Same weight throughout) Metcon- 3 min On / 2 min Off x 4 350/250m Row 20 Wallballs In remaining time max: burpee bmu/ pull…
CrossFit BFG – CrossFit Endurance WOD Endurance (Time) In pairs 20 rounds (10 each YGIG) 8/10 calorie row or bike 10 burpees over bar or row straight into 10 rounds (5 each YGIG) 20 Wallballs (9/6) 10 Toes to bar
CrossFit BFG – CrossFit CrossFit (No Measure) 5 sets: (from the floor power clean bar up) 3 Tempo front squats (3 secs down, 3 sec pause, stand up) EMOM x 5 6 Touch and Go snatches Metcon- In pairs cash in: 50 cal bike 5 rounds 10 synchro hang db cj 10 synchro oh db…
CrossFit BFG – EMOM Madness Skill/ Emom (No Measure) 5 sets: all with pvc/ Empty barbell 6 behind the neck presses 6 overhead squats 6 snatch balances 10 min build to a heavy for: 1 Low hang snatch (drop the bar) 1 Hang snatch EMOM x 20 min 1: 10-20 calorie row min 2: 3-7…
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 1 Power clean + 1 Front squat + 1 Jerk Build in weight every 2 sets. Every 30 secs x 10 (5 minutes) 3 Touch and Go Power snatches (same weight throughout) Metcon- For time In Pairs 50/40/30/20/10 Deadlifts (80/60) 25/20/15/10/5 Burpee Pull up
CrossFit BFG – CrossFit Endurance WOD Endurance (Time) In Pairs 40 min cap 5 rounds 50 calorie bike or row 40 synchro db goblet lunges (1 db each) 30 push ups on dbs 20 synchro sit ups 10 devil presses (2 dbs) In remaining time max Calor
CrossFit BFG – EMOM Madness Skill / Emom (No Measure) Clean work 15 mins build to a heavy 3 position clean EMOM x 30 min 1: 8-15 cal bike min 2: 20-60 double unders min 3: 8-15 Toes to bar
CrossFit BFG – CrossFit View Public Whiteboard CrossFit (No Measure) EMOM x 10 1 paused snatch (2 sec pause in squat snatch hold) + 1 overhead squat 1 min ON / 1 min OFF x 5 In pairs max clean and jerks (60/42.5) 2 reps TnG YGIG Metcon- for time 75 thrusters (42.5/30) (every 2…
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) Technique focus on bar muscle ups / Kip c2b / Kip pull up Metcon- Gymnastics under fatigue 4 min ON / 2 min OFF x 3 750/600m Row IRT max bar mu /c2b / pull ups