CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 4 sets 15 narrow ring rows 5 wall walks 15 wide ring rows 50ft HSW or slider Metcon- 10 rounds for time: 30 du 3 bar muscle ups 3 devil presses (2x 22.5/15kg dbs)
CrossFit BFG – CrossFit CrossFit (No Measure) For quality 1 snatch + 2 paused OHS (2 sec pause in the squat) Every 90 seconds x 6 6 touch and go cleans Metcon- in pairs AMRAP x 12 10 synchro db hang cleans (1 db ) 20 double db squats (2 dbs) 10 synchro db devil…
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 20 min AMRAP: 10 plate Taps in Handstand 10 db lateral raises 5 strict chin ups 10 db up right rows 20 tricep extensions Metcon- IN PAIRS 5 rounds for time 30 Toes to ring 20 Handstand push ups 10 Snatches (60-65-70-80-85% of your max)
CrossFit BFG – EMOM Madness View Public Whiteboard EMOM (No Measure) EMOM x 10 1 power clean + 2 push jerks 1 squat clean + 2 front squats Metcon- (30 min time cap) 10 rounds for time- 10 alt db snatches (22.5/15) 30 DU (Every 3mins: inc 0:00) 12/10 cal bike
CrossFit BFG – CrossFit CrossFit (No Measure) 5 sets: for quality 1 power clean + 2 paused split jerks (All sets at 80-85%) Every 90 seconds x 6 5 touch and go snatches Metcon- in pairs 75 STOH (42.5/30) 50 Pull ups 25 synchro burpees 50 T2B 75 Front squats (42.5/30)