CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) EMOM x 10 1/ 35 sec kip swings 2/ 35 sec max push ups Bar Muscle up work Metcon- For time 40 dumbbell deadlifts 20 C2B/ Pull ups 30 dumbbell lunges 15 C2B/ pull ups 20 dumbell hang power cleans 10 C2B/ pull ups 10 dumbell devil…
CrossFit BFG – CrossFit CrossFit (No Measure) For quality: 5 rounds 4 strict hspu 6 strict TTB / knee raises 8 split squats each leg Metcon- In pairs ‘Partner DB Jackie’ 2000m Row 100 Thrusters (2 dbs) 60 Pull ups
CrossFit BFG – EMOM Madness Skill/ EMOM (No Measure) 5 sets of 3: Split jerks (pause in catch for 2 secs) Keep it light EMOM x 10 1 snatch + 2 OHS (Build in weight every 2 sets) EMOM x 12 Min 1: 15-8 cal bike Min 2: 15-8 cal row Min 3: 4-8 Wallballs…
CrossFit BFG – CrossFit CrossFit (No Measure) Strength work 5 sets 10 barbell front rack lunges (Clean up, build in weight each set) EMOM x 10 1 deadlift + 1 hang clean + 1 jerk Metcon- In pairs YGIG 5 rounds each 9 deadlifts (60/42.5) 9 burpees over bar 4 rounds each 6 cleans (60/42.5)…
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) EMOM x 12 Min 1: 50 sec dead hang Min 2: 50 sec max tuck ups Min 3: Rest Metcon- For time 50/40 Calorie Bike/Row 50 Wallballs (9/6) 50 Toes to bar 25/20 Calorie Bike/Row 25 Wallballs (9/6) 25 Toes to bar
CrossFit BFG – CrossFit CrossFit (No Measure) Strength work 5 sets 3 Overhead squats (Same weight throughout For time Isabel 30 snatches (60/42.5) Metcon- use 1 db 3 rounds for time 30 db overhead lunges 20 db hang CJ 10 Bar mu/ C2B/ pull ups
CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) IN PAIRS- For time 2000m Row 100 Burpee Dumbbell Deadlifts 1000m Row 75 Burpee Dumbbell Cleans 500m Row 50 Devil presses Or Bike calories (120/80/40) Use 2 dbs 22.5/15kgs
CrossFit BFG – EMOM Madness Emom/ skil (No Measure) Skill work 5 sets- 3 snatch balances keep it light focus on speed of getting under the bar. EMOM x 10 1 squat clean (build weight each set) E2MOM for 18 mins 0-2: 30/16 Calorie Bike 2-4: 10-15 db thrusters + 10-15 burpees over db 4-6:…
CrossFit BFG – CrossFit CrossFit (No Measure) Monday BFG Strength work: 5 sets 3 front squats + 1 Jerk For time 30 clean and jerks (60/42.5) In pairs 5 rounds 20 Overhead squats (50/35) 20 synchro sit ups 20 Toes to bar
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) Emom x 8 Min 1: 30 sec vsit hold Min 2: 30 sec max TTB or hanging knee raises Handstand walk Practice Metcon: 21 db squats 50ft HSW or 10 HSPU or 15 HRPU 15 db hang power cleans 50ft HSW or 10 HSPU or 15 HRPU…