CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 3 sets (warm up) 40 shoulder taps 30 banded face pulls 20 Tuck ups W1- For time- 3 rounds 50/40 cal assault bike 25 Toes to bar W2- AMRAP x 7 5 Deadlifts 2-10 RMU or C2B pull ups 50 double unders
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 12 @75% 1/ 1 snatch 2/ 2 snatches 3/ 3 snatches EMOM x 10 (40-50%) 1- 10 Power cleans 2- 10 STOH Metcon IN PAIRS 1000m Row 100 wall balls 50 burpees over rower 500m row 50 wall balls 25 burpees over row
CrossFit BFG – CrossFit Endurance WOD Endurance WOD (No Measure) IN pairs 4 rounds for time: (45 min cap) All work split up between you and partner. 100 sit ups 80 deadlifts (60/45) 60 cal bike 40 burpees over bar 20 thrusters (60/45)
CrossFit BFG – EMOM Madness EMOM (No Measure) EMOM x 20 1/ 30-60 double unders 2/ 10-20 push ups 3/ Max squat cleans (70/47.5) 4/ Rest EMOM x 18 1/ 10-18cal row 2/ 10-18 cal bike 3/ Rest
CrossFit BFG – CrossFit CrossFit (No Measure) Monday BFG EMOM x 12 @75% Min 1: 1 clean and jerk Min 2: 2 clean and jerks Min 3: 3 clean and jerks EMOM x 10 @50% 1/ 5-10 Power snatches 2/ 5-10 OHS Metcon- In pairs For time 30 synchro db hang snatches 30 target burpees…
CrossFit BFG – CrossFit CrossFit (No Measure) 12 min build to a heavy: 1 power clean + 1 squat clean + 1 front squat EMOM x 10 4-8 deadlifts (90/65) + 4-8 burpees 20 mins: YGIG in pairs 400/500m row or ski Stop at 5 sets each keep track of each of your splits.
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) Gymnastics EMOM x 16 1- 30 sec dead hang 2- 30 sec handstand hold 3- 30 sec max v ups 4- 30 sec ring support TF x SID qual 2 For time: 12-9-6-3 wall walks 30 dumbbell snatches 15 C2B or pull ups
CrossFit BFG – EMOM Madness EMOM / Skill (No Measure) EMOM For quality- All squat cleans 2 reps @70% 2 reps @75% 2 reps @77.5% 2 reps @80% 1 rep @82.5% 1 rep @85% 1 rep @87.5% 1 rep @ 90% 2 MIN ON / 1 MIN OFF 1- 15 T2B Max Dumbbell OH lunges…
CrossFit BFG – CrossFit CrossFit (No Measure) 12 min: build to a heavy 1 snatch + 1 hang snatch + 1 ohs EMOM x 10 3 TNG cleans + 3-6 SHSPU Metcon- AMRAP x 15 5 wall walks (P1) 10 thrusters (42.5/30) (P2) 15 synchro down ups Alternate exercise each time.
CrossFit BFG – CrossFit CrossFit (No Measure) 12 min: Build to a heavy Clean + front squat + jerk EMOM x 10 3 touch and go snatches + 10 jump lunges In pairs AMRAP x 15 19 cal row (alternate each round) 19 wallballs (alternate each round) 19 synchro HRPU