CrossFit – Thu, Dec 22

CrossFit BFG – CrossFit CrossFit (No Measure) Strength work 5 sets 2 split jerks (All at 80%) EMOM x 10 1 clean pull + 1 squat clean Metcon In pairs 7 min AMRAP- YGIG style 8 cal bike 16 jumping lunges Rest 1 min 7 min AMRAP- YGIG style 8 Alt db snatches 8 burpees…

Advanced Gymnastics – Thu, Dec 22

CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) Strength/ foundation work 3 sets 10 double db seated strict presses 20 ring rows 3 sets 10 db push up + rows Metcon- 4 rounds 15 Toes to bar 20-15-10-5 snatches (50%-60%-70%-80%)

CrossFit – Mon, Dec 19

CrossFit BFG – CrossFit CrossFit (No Measure) Strength work 5 sets 4 back squats (All at 80%) EMOM x 10 1 snatch Pull + 1 squat snatch Metcon- In pairs AMRAP x 7 YGIG 6 Hang Power cleans @42.5/30 6 Toes to bar Rest 1 AMRAP x 7 YGIG 6 Hang power snatches (42.5/30) 3…

EMOM Madness – Mon, Dec 19

CrossFit BFG – EMOM Madness Skill/ Emom (No Measure) Skill/ EMOM Technique work 2 paused push jerks + 2 paused split jerks 12 min Build to a heavy 3 rep touch and go squat clean EMOM x 24 Min 1: 50 sec max cal bike Min 2: 20 air squats + 10 push ups Min…

CrossFit – Thu, Dec 15

CrossFit BFG – CrossFit CrossFit (No Measure) Strength work 6 sets 3 Front squats (Same weight throughout 80%) EMOM x 10 1 hang power clean + 1 hang squat clean AMRAP x 15 20 calorie bike 20 synchro db hang snatches 20 burpees over db

Advanced Gymnastics – Thu, Dec 15

CrossFit BFG – Advanced Gymnastics Gymnastic (No Measure) Foundation/Strength work: 4 sets 10 barbell high pulls 10 barbell strict presses 4 sets use 2 dbs 10 lateral raises 10 side raises 10 rear raises For time 10 rounds 5 deadlifts 5 strict hspu (Barbell- change weight every 2 rounds)

CrossFit – Mon, Dec 12

CrossFit BFG – CrossFit CrossFit (No Measure) Strength work EMOM x 10 3 OHS (snatch first rep) EMOM x 10 1 hang power snatch + 1 hang squat snatch Metcon In pairs AMRAP x 15 18 cal row 12 synchro db hang cj 12 Toes to bar

EMOM Madness – Mon, Dec 12

CrossFit BFG – EMOM Madness Skill/Emom (No Measure) Strength work 5 sets 6 strict presses EMOM x 10 3-6 Touch and Go cleans (50/35) EMOM x 25 1/ 8-15 cal bike 2/ 8-15 Front squats (50/35) 3/ 5-15 C2B 4/ 8-15 STOH (50/35) 5/ Rest

Advanced Gymnastics – Thu, Dec 8

CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) Strength / foundation work 5 sets 10 db bent over row each arm 15 push ups on the dbs EMOM x 10 1/ 3-7 strict pull ups 2/ 3-7 strict Hspu Metcon- For time 25-20-15-10-5 Toes to bar 5-4-3-2-1 Squat cleans