CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) Endurance WOD In pairs- (36 mins) 0-1:30: max cal bike 1:30-3: max synchro lunges 3-4: REST 4-5:30: max cal row 5:30-7: max synchro down ups 7-8: REST 8-9:30: max synchro db hang snatches 9:30-11: max Toes to bar or leg raises 11-12: REST x 3 rounds.
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 2 cleans + 1 jerk (Build every 2) EMOM x 10 2 power snatches + 1 OHS (Build every 2) Metcon- EMOM x 15 1- 40 sec bike 2- 4-6 devil presses 3- 10-15 Toes to bar
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) Thursday Gymnastics 4 sets 10 empty barbell up right rows 10 empty barbell presses 10 db lateral raises 30 sec handstand hold against the wall Max set of V ups or tuck ups unbroken Metcon- 3 rounds for time 20/16 cal row 10 HSPU 20 db hang…
CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) Endurance WOD In pairs 4 rounds for time 50 cal bike 40 synchro sit ups 30 double db hang squat cleans 20 synchro down ups 10 wall walks
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 4 sets: 12 alt db Bench presses 24 banded face pull ups 12 alt db shoulder presses 6 strict pull ups Metcon- For time: 50 alternating db snatches 15 wall walks 50 db squats 150ft HSW or slider
CrossFit BFG – CrossFit CrossFit (No Measure) Strength work: 5 sets of 5 Deadlifts (all at 70%) EMOM x 10 3 squat cleans (Must be performed as singles) Metcon- EMOM x 20 1- 45 sec bike 2- 15-20 wallballs 3- 10-15 burpees 4- Rest
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 5 sets: 10 curl to press (2 dbs) 15 strict hanging knee raises 10 db upright rows (2 dbs) 1 min plank hold For time 3 rounds 15 toes to bar 100ft farmers carry (2 dbs) Directly into… 3 rounds 5 wall walks 50 ft db front…
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 2 snatch grip deadlifts + 1 snatch EMOM x 10 1 clean + 1 push jerk + 1 split jerk Metcon- In pairs 2 min ON – 1 Min OFF x 6 (Alternate between) 1: 30 synchro air squats Max calories 2: 15 synchro burpees…
CrossFit BFG – EMOM Madness EMOM (No Measure) 0-20 EMOM x 20 1: 40 sec bike 2: 15 Deadlifts (70/50) 3: 5 pull ups, 10 push ups, 15 air squats 4: Rest 25-45 EMOM x 20 1: 40 sec double unders 2: 5 clean and jerks (70/50) 3: 3 wall walks, 15 v-ups or tuck…
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 2 hang snatches (1 power + 1 squat) EMOM x 10 2 cleans (touch and go) (1 power + 1 squat) Metcon- AMRAP x 12 20 synchro DB hang snatches 40 synchro lunges 20 Toes to bar 10 burpee pull ups