CrossFit – Thu, Mar 30
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 1 power clean + 1 hang squat + 1 jerk Every 30 secs x 20 1 squat snatch Metcon- In pairs for time 21 cal bike 21-15-9 synchro down ups 21-15-9 clusters (60/42.5)
Advanced Gymnastics – Thu, Mar 30
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) Gymnastics 4 sets- 5 strict ring pull ups 10 banded ring transitions 5 wall facing HSPU 10 toes to ring Metcon- For time 9-7-5-3-1 Wall walks Squat cleans (60%-80% of your 1rm)
EMOM Madness – Mon, Mar 27
CrossFit BFG – EMOM Madness EMOM (No Measure) 12 min build to a heavy; 1 power clean + 1 push jerk 1 squat clean + 1 split jerk 10 minute window Max cal bike Every 2 mins inc 0:00- 50 DU Rest 3 10 min window Max cal row Every 2 mins inc 0:00- 10…
CrossFit – Mon, Mar 27
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 1 power snatch + 1 hang squat snatch + 1 ohs (60-70% same weight throughout) EMOM x 10 1 power clean + 1 front squat + 1 thruster Metcon- In pairs: for time 30 Synchro Sit Ups 30-20-10 Synchro db oh lunges (1 db each)…
CrossFit – Thu, Mar 23
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 3 hang snatches EMOM x 10 3-6 cleans (60/42.5) + 3-6 push ups Metcon 5 rounds for time 30 synchro air squats 20 cal bike 10-8-6-4-2 barbell GTOH (60/70/80/90/100) (40/50/60/70/80)
Advanced Gymnastics – Thu, Mar 23
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 4 sets 20 barbell rows 10 each arm alternating db seated presses 5 ring dips Metcon For time 45 Front squats (50/35) 45 push ups 30 power cleans (50/35) 30 HSPU 15 Squat cleans (50/35) 15 wall walks
Advanced Gymnastics – Thu, Mar 16
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 4 sets- 5 negative pull ups (3 sec pause at the top/ 3 sec tempo on descent) 10 db rear fly raises 10 db push up + row each side Metcon- AMRAP x 10 1 wall walk 4 dumbbell snatches (+ 1 wall walk + 4 snatch…
CrossFit – Thu, Mar 16
CrossFit BFG – CrossFit CrossFit (No Measure) For quality 5-4-3-2-1 Front squats (from floor) (Build in weight each set) Every 2 mins x 5 6 snatches (Build in weight each set) Metcon- in pairs For time 100 db deadlifts (2 dbs) 75 cal bike 50 devil presses (2dbs) 25 synchro down ups
EMOM Madness – Mon, Mar 13
CrossFit BFG – EMOM Madness EMOM/ Skill (No Measure) EMOM/ Skill 12 mins: Build to a heavy for this complex 2 power cleans + 1 squat clean (Not touch and go) Every 3 mins 15/12 cal assault bike 50 du Max devil presses (2 x 22.5/15) Rest 2 mins x 6 (Your workout is over…
CrossFit – Mon, Mar 13
CrossFit BFG – CrossFit CrossFit (No Measure) Monday BFG For quality 5-4-3-2-1 OHS (from the floor) Build in weight each set. Every 2 mins x 5 6 clean and jerks (Build in weight each set) Metcon- for time In pairs 100 front squats (42.5/30) 50 T2B 100 front rack lunges (42.5/30) 50 burpees over bar