CrossFit BFG – CrossFit CrossFit (No Measure) 6 sets 1 push jerk + 1 split jerk All sets @75-80% EMOM x 10 (all touch and go) 2 deadlifts + 1 power clean + 1 squat clean METCON- in pairs for time 150 Wallballs 75 clean and jerks (50/35)
CrossFit BFG – EMOM Madness Skill/ Emom (No Measure) 5 sets of 6 Behind the neck presses Every 2 mins x 5 8-15 unbroken touch and go Power snatches (42.5/30) EMOM x 30 Min 1: 20-10 cal row Min 2: 6-10 burpees over rower Min 3: 6-15 Toes to bar
CrossFit BFG – CrossFit CrossFit (No Measure) Strength work (From the rack) 6 sets 1-2: 3 overhead squats 3-4: 3 Front squats 5-6: 3 back squats Build in weight gradually each set. EMOM x 10 1 power snatch + 1 squat snatch Metcon- In pairs For time 75 Front squats (42.5/30) 500m Row 50 STOH…
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) HSW work 5 sets: 10 plate touches (In handstand against the wall) 5 min 40 on / 20 off Max freestanding handstand hold Or Handstand against the wall Metcon- For time 40 Bar mu / c2b / pull ups Rest 5 80 Toes to bar
CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) In pairs 2 min on / 1 min off x 16 1- 20 cal bike max synchro sit ups 2- 20 cal row max synchro down ups 3- 20 cal bike max synchro lunges 4- 20 cal row max synchro hrpu
CrossFit BFG – CrossFit CrossFit (No Measure) 6 sets of 3 reps Set 1-2- strict presses Set 3-4 push jerks Set 5-6 split jerks Build in weight each set. EMOM x 10 2 power cleans + 1 squat clean Metcon- In pairs AMRAP x 12 Complete in waterfall style 15 Wallballs 5 wall walks 10…
CrossFit BFG – EMOM Madness Skill/ EMOM (No Measure) 5 sets of 3: (light weight) High hang snatches EMOM x 10 light weight 1 snatch + 1 hang snatch + 2 OHS EMOM x 24 Min 1: 8-15 calorie bike Min 2: 30-60 du Min 3: alternating between Max Squat Cleans (50/35) / Max Squat…
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) EMOM x 10 30 sec handstand hold against the wall. 45 sec max pvc pipe presses HSPU work Metcon For time 21/15/9 Thrusters (42.5/30) Pull ups REST 3 Repeat.
CrossFit BFG – CrossFit CrossFit (No Measure) For time 20-18-16-14-12-10-8-6-4-2 Calorie Bike 10-9-8-7-6-5-4-3-2-1 Squat snatches (60/42.5)
CrossFit BFG – EMOM Madness Skill/ EMOM (No Measure) 5 sets: 10 clean pulls (moderate weight) EMOM x 10 (all within same minute) power clean push jerk squat clean split jerk Metcon 5 min ON / 1 min OFF x 4 Max Calorie Bike/ Row (EMOM min 1/3 – 5-10 TTB) (EMOM min 2/4- 5-10…