CrossFit BFG – CrossFit CrossFit (No Measure) Back squats 10-8-6-4-2 reps Increase the weight each set. Every 2 mins x 5 15-12-9-6-3 Touch and go power snatches (Increase weight each set) Metcon- In pairs For time 4 rounds 30 partner Wallballs 20 synchro HRPU 10 devil presses
CrossFit BFG – Advanced Gymnastics Gymnastics strength (No Measure) 5 rounds for quality 5 Strict pull ups 10 (EA)Seated alternating db strict presses 20 alternating tuck ups Metcon- for time 10/8/6/4/2 Bar Mu or C2B or Pull ups 5/4/3/2/1 Power cleans @80%
CrossFit BFG – CrossFit CrossFit (No Measure) Overhead Squats 2 sets of 8 (60%) 4 sets of 2 (85%) Every 2 mins x 5 Power snatch + Hang power snatch Squat snatch + Hang squat snatch Metcon- In pairs AMRAP x 12 20 Hang cleans (42.5/30) 20 OHS (42.5/30) 20 Toes to bar
CrossFit BFG – EMOM Madness EMOM/ skill (No Measure) 5 x 3 Snatch grip deadlifts @100-105% (Work on the bar staying close and keeping bum down when lifting up the bar) For quality 10-8-6-4-2 Snatches (50%/60%/70%/80%/90%) EMOM x 24 1- 8-15 calorie assault bike 2- 5-10 DB hang cleans + 5-10 TTB 3- 20-75 Double…
CrossFit BFG – CrossFit CrossFit (No Measure) Front squats 2 sets of 8 60-65% 4 sets of 2 @85-90% 1 complex every 2 mins x 5 1 Power clean + 1 push jerk 1 Hang squat clean + 1 split jerk Metcon- As a pair AMRAP x 12 20 GTOH (42.5/30) 20 Front squats (42.5/30)…
CrossFit BFG – CrossFit CrossFit (No Measure) 4 x 6 back squats (All sets @60-65%) Every 2 mins x 5 3 Hang squat cleans (Build in weight each set) Metcon- In pairs 4 rounds for time 500m Row 30 synchro db hang snatches 10 burpee pull ups
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 5 rounds for quality 10 strict HSPU 15 db rear delt raises 20 strict hanging knee raises Metcon- For time- 10-9-8-7-6-5-4-3-2-1 Double db hang cleans Double db squats 25ft HSW or 3 wall walks
CrossFit BFG – CrossFit Endurance WOD Endurance wod (No Measure) In pairs – 40 min rolling clock 0:00-10:00 2023m Row 10:00-20:00 AMRAP- all in synchro 30 lunges 20 hand release push ups 10 down ups 20:00-30:00 2023m Row 30:00-40:00 AMRAP- all in synchro 30 partner wallballs 20 db hang cj 10 devil press (1 db…