EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (Time) 100 cal row Emom 4-7 burpees over rower
CrossFit
CrossFit BFG – CrossFit Weightlifting 2 Cleans 2 Split Jerks (5 heavy sets building in weight ) Weightlifting Clean pulls (5×2 ) Metcon Metcon (Time) 6 push jerks 80/50kg 12 Burpees over bar 30 du 5 rounds for time
Barbell Club
CrossFit BFG – Barbell Club Weightlifting Tekkers and speed work Pause at the knee cleans 6×2 Pause at the knee snatch 6×2 Pause in the dip split jerks 6×2
CrossFit
CrossFit BFG – CrossFit Weightlifting Po: Power snatch singles (6 sets ) No misses Weightlifting Power clean Hang power clean Push press (6 sets ) No misses Heavy singles Metcon Metcon (Time) 10 power cleans 50/35kg 10 Double kettlebell push jerks 24/16kg x3 rounds into 10 Kettlebell squat cleans 24/16kg 10 HR press ups x3…
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) In pairs: 7/6k row or 10/9 mile assault bike *every 2 mins 5 synchro thrusters (50/35) 5 synchro down ups (40 mins cap) Cool Down
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Snatch Emom x 10 1 power snatch + 1 hang squat snatch + 1 squat snatch (Focus on technique and position) Metcon Metcon (3 Rounds for time) On the 0:00 15 front squats (42.5/30) 15 burpees over bar 12 front squats 12 burpees over bar 9 front squats 9…
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) Chipper 50 Du 40 jump lunges 30 cal erg 20 T2B 10 deadlifts 70kg/50kg 5 rounds for time Check out 20 Bar MU 30 c2b 40 pull ups
CrossFit
CrossFit BFG – CrossFit Weightlifting Strict Press (6×6 ) Weightlifting Strict c2b Pull ups superset with strict HSPU (5×5 ) Metcon Metcon (Time) 20/15 cal row 15 wall balls 5 squats cleans 5 rounds rounds for time Each round cleans drop by 1 rep Weights for men: 70,80,90,100,110kg Weights for women: 50,55,60,65,70
EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 18 Minutes 1/ 15/10 cal bike 2/ 10 dumbbell snatch plus 10 OHS 40/30kg 3/ 10 BBJO
Barbell Club
CrossFit BFG – Barbell Club Metcon Metcon (No Measure) 10 minutes every 2 minutes 10 unbroken clean and jerks 60/42.5kg 10 minutes emom 5 squat snatches 60/42.5kg Snatch balance OHS 5 sets at max snatch weight or close to as possible