CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG EMOM x 8 Min 1: 10 Power snatches Min 2: 10 Overhead squats (42.5/30) Every 2 mins x 4 5 Clean + Jerks (Increase weight each set) (65/70/75/80% of your max Metcon- For time 50 Air squats 30 HRPU 10 Bar MU or…

EMOM

wod

CrossFit BFG – EMOM Madness View Public Whiteboard Metcon (No Measure) Emom madness EMOM x 18 Min 1: 45 sec max cal bike Min 2: 45 sec max double unders Min 3: 8-15 double db thrusters

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG EMOM x 8 3 Power Snatches (touch and go) EMOM x 8 3 STOH (Power clean first rep) Metcon- For time 30/24 Calorie Row or 25/18 cal A bike 20 double db lunges 10 burpee pull-ups or MU 20 double db devil presses…

Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Endurance BFG In pairs 12 min AMRAP 30 Calorie Bike 20 synchro DB squats 10 synchro db overhead lunges Rest 3 12 min AMRAP 300m Run (together) 20 synchro Wallballs 10 double db hang CJ Rest 3 12 min AMRAP…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG EMOM x 8 3 Overhead squats (Squat snatch first rep) EMOM x 8 3 Thrusters (Squat clean first rep) Metcon- For time 18-12-6 Double dumbbell hang power cleans HSPU or hand release push ups Straight into.. 9-6-3 Double dumbbell STOH Bar MU or…

EMOM

wod

CrossFit BFG – EMOM Madness View Public Whiteboard Metcon (No Measure) EMOM madness EMOM x 8 Min 1: 10-18 cal row Min 2: 6-15 burpees over rower Rest 2 EMOM x 8 Min 1: 8-16 cal bike Min 2: 20-60 double unders

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG EMOM x 10 3 front squats EMOM x 10 2 hang power snatches + 1 hang squat snatch Metcon- For time 60/50 cal row 45 thrusters (35/25) 30 burpees over bar 15 Ring/ Bar Mu or 20 strict pull ups

Endurance wod

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Endurance WOD In pairs For time 100/80/60/40/20 Cal bike Synchro lunges 50/40/30/20/10 Wallballs Synchro Hand release push ups 25/20/15/10/5 Single arm devil press Synchro Down ups

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG EMOM x 10 3 push jerks EMOM x 10 2 Hang Power cleans + 1 Hang Squat clean Metcon- 4 min AMRAP 10 db snatches 5 Pull ups/ 10 ring rows Rest 1 4 min AMRAP 10 db overhead lunges 5 TTB Rest…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday bfg Strength work 5 sets 1 Front squat- (re rack) 2 back squats Lifting work- Every 30 seconds x 20 1 Squat clean Metcon- For time 20/16 Cal row or bike 15 Burpees over bar 10 Power Snatches (50/35) 20/16 Cal row or bike…