CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) For Time: (Teams Of 2s One Athlete Works At A Time) Buy In: 150 Abmat Sit-ups 3 Rounds For Time: 50 Toes To Bar 25 Squat Cleans (60Kgs/42.5Kgs) 50 Ring Dips 25 Squat Snatches (60Kgs/42.5Kgs) Cash Out: 300 Double Unders Cool Down
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 30 D-Ball Over Shizzle For Time (70Kgs/50Kgs) Weightlifting Deadlifts + Rows 4 Well Controlled Sets: 10 Clean Grip Deadlifts + 10 Bent Over Rows (60Kgs/42.5Kgs) *Finish Each Set Without Leaving The Bar Metcon Metcon (Time) 5 Rounds For Time Of: 20 Cal. Air Assault 15 Overhead Squats…
CrossFit BFG – Barbell Club Weightlifting Power clean hang power clean power jerk (Then 6 sets 1 90%) work up to heavy single Weightlifting Power snatch Hang power snatch OHS (6×1 ) Heavy single then 6 sets 90%
CrossFit BFG – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds) 10 Minute Alternating EMOM 1 Hang Snatch HEAVY 10-20 C2b Pull ups Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute Emom 1-7 Bar muscle ups Metcon Metcon (AMRAP – Rounds and Reps) Get comfortable with the uncomfortbale and everything will be allllllllllllllllllll good. 30…
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds For Time: (16Kgs/12Kgs) 10 Double Kettlebell Clean & Jerks 10 Double Kettlebell Snatches 10 Double Kettlebell Thrusters 10 Kettlebell Push-ups Weightlifting Clean & Jerk EMOMx10 3 Position Clean + 3 Position Jerk (60%-70% Of 1RM Clean & Jerk) Metcon Metcon (Time) 3 Rounds For Time:…
CrossFit BFG – CrossFit Warm-up Weightlifting Barbell Shizzle 3 Rounds For Time: 20 Hang Power Cleans (50Kgs/35Kgs) 20 Front Squats 20 Push Presses Metcon Metcon (AMRAP – Reps) AMRAP 25: 50 Calorie Row, 27 Bar Facing Burpees, 27 Power Snatches (30Kgs/20Kgs) 40 Calorie Row, 21 Bar Facing Burpees, 21 Power Snatches (42.5Kgs/30Kgs) 30 Calorie Row,…
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) BRIGGS
CrossFit BFG – Advanced Gymnastics Gymnastics Ring muscle ups and Pistols
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 1/ 50 DU 2/ 10 Deadlifts 100/70 plus 8 BOB 3/ 15 wall balls 7 Rounds