CrossFit BFG – CrossFit CrossFit (No Measure) Thursday BFG Push jerks 6 reps @70% 4 reps @75% 2 reps @80% 6 reps @72.5% 4 reps @77.5% 2 reps @82.5% EMOM x 10 1/ Power snatch + hang power 2/ Squat snatch + hang squat Metcon- IN PAIRS AMRAP x 14 12 DB synchro snatches 24…
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 4 sets 10 barbell upright rows 10 barbell reverse curl 10 barbell curl EMOM x 10 1/ 1-6 strict pull ups 2/ 1-6 strict ring dips Metcon- 2 rounds for time 15 deadlifts (70/47.5) 5 wall walks 10 cleans (70/47.5) 10 HSPU 5 snatches (70/47.5) 50ft HSW
CrossFit BFG – CrossFit CrossFit (No Measure) Front squats 6 @ 70% 4 @75 % 2 @80% 6 72.5% 4 @77.5% 2 @82.5% EMOM x 10 1/ 1 power clean + hang power + push jerk 2/ 1 squat clean + hang squat + split jerk Metcon- 3 min on / 1 min off x…
CrossFit BFG – EMOM Madness Skill/ EMOM (No Measure) EMOM x 10 1: 5 touch and go squat snatches 2: 5 touch and go CJ (50/35) EMOM x 12 1/ 8-20 cal row 2/ 8-14 db box step overs 3/ Rest (+ 2 rest) EMOM x 12 1/ 8-15 cal bike 2- 6-12 burpee box…
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 4 sets: 20 banded rows 20 box push ups EMOM x 10 1 hips to bar + 1 bar mu Or 1 hips to bar + 1 C2B (1 set – 3 sets) Metcon- 10-8-6-4-2 Squat cleans 25ft HSW or same reps HSPU
CrossFit BFG – CrossFit CrossFit (No Measure) Strength work Deadlifts 1 set: 20 reps @50% 3 sets: 5 reps @75% EMOM x 10 All touch and go Power snatch + Squat snatch x 2 METCON- IN PAIRS AMRAP x 12 20 synchro db hang CJ 20 deadlifts (100/70) 20 synchro HRPU 20 TTB
CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) In pairs 0-20 Max calorieRow Every 2 mins (alt between) -16 synchro db hang snatches -16 synchro db lunges Rest 4 24-44 Max Calorie bike Every 2 mins (alt between) 16 synchro db thrusters 8 synchro TTB
CrossFit BFG – CrossFit CrossFit (No Measure) Back Squat 1 set of 20 reps (50%) 3 sets of 5 reps (75%) EMOM x 10 All touch and go 1 power clean + 1 squat clean + 1 push jerk + 1 split jerk Metcon- In pairs AMRAP x 12 40 calorie row 30 thrusters (50/35)…
CrossFit BFG – EMOM Madness EMOM/Skill (No Measure) Technique work 1 snatch high pull + 1 high hang snatch + 3 OHS EMOM x 30 40 on / 20 off 1: Calorie bike 2: Double Unders 3: Power snatches / Clean n jerks