CrossFit

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CrossFit BFG – CrossFit Warm-up Weightlifting Sotts Presses + Snatch Balance From Toes EMOMx7 5 BTN Sotts Presses (50% of 1RM) straight into.. EMOMx7 5 Snatch Balance From Toes (50% Of 1 RM) Weightlifting Bear Complex EMOMx10 3 Bear Complex (60% Of 1 RM C&J) Metcon Metcon (Time) 4 Rounds For TIme: 16 Thrusters (42.5Kgs/30Kgs)…

Barbell Club

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CrossFit BFG – Barbell Club Warm-up Warm-up (No Measure) Spike ball, YA DUNNO Weightlifting High hang clean Heavy single (10 Minute EMOM 2 reps at 80% of heavy single ) Weightlifting High hang snatch heavy single (10 minute emom 2 reps at 80% of heavy single ) Weightlifting Strict press (5×8 ) Cool Down

Crossfit

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CrossFit BFG – CrossFit Warm-up Weightlifting Front squats (8×1) Weightlifting Push Press (5×5) Must be TnG Metcon Metcon (No Measure) 1 Minute max Ball squats 30 seconds Max effort bike Rest whilst partner works 10 rounds

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Handstand Push-Ups EMOMx10 3 Strict + 4 Kipping Handstand Push-Ups Weightlifting Jerk Balance EMOMx10 5 Jerk Balance (50-60% Of 1RM) Gymnastics BTN Pull-Ups 5 Sets of 5 Reps Behind The Neck Pull-Ups Metcon Metcon (AMRAP – Reps) 15 Mins. AMRAP: 10 Power Snatches (50Kgs/35Kgs) 8 Toes To Bar 6…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Clean And Jerk EMOMx10 3 Position Clean + 3 Position Jerk (60-70% of 1RM) Gymnastics Toes To Bar Complex 3 Sets Of 10 Reps (Left, Right, Both) Weightlifting Snatch Grip Deadlift 5×5 Snatch Grip Deadlifts (110% of 1RM Snatch) Metcon Metcon (Time) 3 Rounds For Time Of: 75 Double…

Crossfit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Power snatch Hang power snatch OHS 10 Minutes to find a max Weight Weightlifting 3 TnG Squat snatch 10 minute emom at weight hit of previous complex Weightlifting Snatch deadlift (5×3) Focus on keeping your back angle correct for the snatch. (don’t just pick that shizzle up) Metcon Metcon…

EMOM Madness

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CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (No Measure) Every 2 minutes 25/40 cal bike 15 thrusters 42.5kg/30kg plus 15 Bar facing burpees 25/40 cal row 100 DU 3 rounds

Anarchy Hour

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CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 10 minute EMOMs 5-10 wall balls plus burpees every minute 5-15 cal bike 15 Barbell front squats 5-15 Cal row 5-10 Heavy Balls 20-40 Ab Mat sit ups 45 second Plank hold