CrossFit BFG – Anarchy Hour Metcon Metcon (No Measure) 5 rounds/15 minute AMRAP 5 squat cleans 50% 10 Dunbell snatches 15 Cal ski erg 20 wall balls 5 Thrusters 42.5kg/30 10 Box jumps 15 cal bike 20 DU 5 pull ups 10 press uos 15 squats 20 cal row
CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 2 (One Athlete Works At A Time) For Time: 21-15-9 Thrusters (42.5/30) Toes To Bar Straight Into.. 30 Snatches (60/42.5) Straight Into.. 50-40-30-20-10 Double Unders Abmat Sit-ups Straight Into.. 21-15-9 Cleans (60/42.5) Handstand Push-Ups Straight Into.. 3 Pegboard Accents Straight Into.. 150 Wallballs (9/6)…
CrossFit BFG – CrossFit Warm-up Weightlifting Snatch EMOMx10 2 Reps of 2 Snatch Pulls To Knee + 1 Squat Snatch (60-70% Of 1RM Snatch) Gymnastics Bar Shizzle EMOMx10 Odd: 7 Strict Pull-Ups Even: 7 Strict Toes To Bar Metcon Metcon (Time) 4 Rounds For Time: 10 Burpee Pull-Ups 10 Power Cleans (60Kgs/42.5Kgs) 10m Duck Walk…
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Distance) 10x 30:30 Interval Row (170m/150m) Weightlifting Thruster 5×5 Thrusters (65% Of 1RM C&J) Weightlifting BTN Shizzle 5 Sets Of 3 Behind The Neck Push Presses + 3 Behind The Neck Push Jerks (70% Of 1RM Push Jerk) Metcon Metcon (AMRAP – Rounds and Reps) 15 Mins. AMRAP:…
CrossFit BFG – CrossFit Warm-up Weightlifting Balance EMOMx7 7 Jerk Balance (40-50% Of 1RM Jerk) Straight Into.. EMOMx7 7 Snatch Balance (40-50% Of 1RM Snatch) Gymnastics Muscle-Ups + WallBalls EMOMx10 Odd: 5 Muscle-Ups Even: 10 Double Wallballs (9Kgs/6Kgs) Metcon Metcon (Time) 3 Rounds For Time: 100 Double Unders 50 Air Squats 25 Clusters (50Kgs/35Kgs) Cool…
CrossFit BFG – CrossFit Warm-up Weightlifting Back Squat 5×5 Pause Back Squats (5 Sec. Pause at The Bottom) (Choose Weights Where You Can Maintain Good Form) Straight Into.. 5×10 Jumping Back Squat Gymnastics Handstand Taps EMOMx10 10 Handstand Taps (Freestanding Or Against The Wall) Metcon Metcon (Time) 4 Rounds For Time: 400m Run 10 Deficit…
CrossFit BFG – CrossFit Warm-up Weightlifting Snatch EMOMx5 4 Slo-Mo Empty Bar Snatches Straight into.. EMOMx5 5 Pressing Snatch Balance Straight into.. EMOMx5 6 BTN Sotts Presses Gymnastics EMOMx10 Odd: 10 Pull-Ups Even: 14 Pistols Metcon Metcon (AMRAP – Rounds and Reps) 15 Mins. AMRAP: 5 SquatClean And Jerks (70Kgs/50Kgs) 4 Squat Snatches (70Kgs/50Kgs) 3…
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (Time) In teams of 3 150 cal row 150 wall balls 150 swings 150 Squat jumps 150 Burpees over bar 150 press ups 150 squat to press 150 cal row 50 Minute cap
CrossFit BFG – CrossFit Warm-up Gymnastics Bar Complex 5 Sets Of: 1 Toes To Bar + 1 Pull-Up + 1 Chest To Bar + 1 Muscle-up Weightlifting Snatch Grip Deadlift + Strict Press 5×5 Snatch Grip Deadlifts (100% Of 1RM Snatch) 5×5 Strict Presses (40-50% Of 1RM Jerk) Metcon Metcon (Time) 4 Rounds For TIme:…