CrossFit BFG – CrossFit View Public Whiteboard CrossFit (No Measure) EMOM x 10 1 paused snatch (2 sec pause in squat snatch hold) + 1 overhead squat 1 min ON / 1 min OFF x 5 In pairs max clean and jerks (60/42.5) 2 reps TnG YGIG Metcon- for time 75 thrusters (42.5/30) (every 2…
CrossFit BFG – EMOM Madness Skill / Emom (No Measure) Clean work 15 mins build to a heavy 3 position clean EMOM x 30 min 1: 8-15 cal bike min 2: 20-60 double unders min 3: 8-15 Toes to bar
CrossFit BFG – CrossFit CrossFit (No Measure) Thursday BFG Emom x 10 1 paused squat clean (2 sec pause in the squat) + 1 front squat 1 min on / 1 min off x 5 As a pair- 1 rep YGIG Max power snatches (60/42.5) Metcon- Use 1 x DB 4 rounds for time 15…
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) Technique focus on bar muscle ups / Kip c2b / Kip pull up Metcon- Gymnastics under fatigue 4 min ON / 2 min OFF x 3 750/600m Row IRT max bar mu /c2b / pull ups
CrossFit BFG – EMOM Madness View Public Whiteboard Metcon (No Measure) EMOM madness EMOM x 8 1/ 40 sec max cal ski 2/ 5-10 push ups + 5-10 burpees Rest 2 EMOM x 8 1/ 40 sec max cal bike 2/ 10-20 air squats + 20 double unders
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG Strength work EMOM x 8 1 strict press + 2 push presses EMOM x 8 1 snatch + 1 hang snatch + 1 OHS Metcon- For time 30 deadlifts (70/50) 15 burpees over bar 20 Hang cleans (70/50) 15 burpees over bar 10…
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Endurance WOD In Pairs For time (move straight into each part once finished) Part A. 300m Run 90/60/30 synchro air squats Part B. 300m Ski/ Row each 60/40/20 synchro sit ups Part C. 30 Calorie Bike 30/20/10 synchro down ups
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG Strength work: 3 sets 8 Back Squats @60/65/70% of your max Lifting work: Every 30 secs x 10 5 deadlifts touch n go 40%-@50% Metcon: For time 9-7-5 Burpee Pull up or Muscle up Devil presses Cash out: 1000m/850m Row/Ski