Advanced Gymnastics – Thu, Dec 1

CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) HSW work 5 sets: 10 plate touches (In handstand against the wall) 5 min 40 on / 20 off Max freestanding handstand hold Or Handstand against the wall Metcon- For time 40 Bar mu / c2b / pull ups Rest 5 80 Toes to bar

CrossFit – Thu, Dec 1

CrossFit BFG – CrossFit CrossFit (No Measure) Strength work (From the rack) 6 sets 1-2: 3 overhead squats 3-4: 3 Front squats 5-6: 3 back squats Build in weight gradually each set. EMOM x 10 1 power snatch + 1 squat snatch Metcon- In pairs For time 75 Front squats (42.5/30) 500m Row 50 STOH…

EMOM Madness – Mon, Nov 28

CrossFit BFG – EMOM Madness Skill/ EMOM (No Measure) 5 sets of 3: (light weight) High hang snatches EMOM x 10 light weight 1 snatch + 1 hang snatch + 2 OHS EMOM x 24 Min 1: 8-15 calorie bike Min 2: 30-60 du Min 3: alternating between Max Squat Cleans (50/35) / Max Squat…

CrossFit – Mon, Nov 28

CrossFit BFG – CrossFit CrossFit (No Measure) 6 sets of 3 reps Set 1-2- strict presses Set 3-4 push jerks Set 5-6 split jerks Build in weight each set. EMOM x 10 2 power cleans + 1 squat clean Metcon- In pairs AMRAP x 12 Complete in waterfall style 15 Wallballs 5 wall walks 10…

CrossFit – Mon, Nov 21

CrossFit BFG – CrossFit CrossFit (No Measure) Strength work 5 sets 3 snatch grip deadlifts (All sets at or above your max snatch) EMOM x 10 (same weight throughout) Low hang snatch + hang snatch Metcon- In pairs AMRAP x 12 30 calorie row 9 deadlifts (70/50) 6 hang squat cleans 3 STOH (Complete a…

EMOM Madness – Mon, Nov 21

CrossFit BFG – EMOM Madness Skill/ EMOM (No Measure) 5 sets: 10 clean pulls (moderate weight) EMOM x 10 (all within same minute) power clean push jerk squat clean split jerk Metcon 5 min ON / 1 min OFF x 4 Max Calorie Bike/ Row (EMOM min 1/3 – 5-10 TTB) (EMOM min 2/4- 5-10…

CrossFit – Thu, Nov 17

CrossFit BFG – CrossFit CrossFit (No Measure) Strength work: 5 sets: (from the floor) 5 push presses (build in weight each set) EMOM x 10 1 Snatch + 1 Hang Snatch + 1 OHS (same weight throughout) Metcon- 3 WODs (all 5 min caps) 2 min rest between each 1: 21 Front squats (50/35)  …