CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: EMOM x 10 Min 1: 2 Front Squats Min 2: 4 Back Squats Lifting work: Every 90 secs x 6 3 Snatches 2 Hang Snatches 1 OHS Metcon- For time 30 Toes to bar 15 Hang Power cleans (70/50) 20 Burpees over bar…
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Reps) Tuesday Endurance IN PAIRS 20 MIN CAP 3 rounds 20 Down ups 30 Calorie Bike/Ski 40 Deadlifts (60/42.5) In remaining time max Cal Bike REST 5 MINS 20 MIN CAP 3 rounds 40 Toes to bar 30 Calorie Ski 20 Thrusters (60/42.5)…
CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Wall walkies *every 2 mins for 10 mins. 6-10 wall walks (Pick a rep scheme and stick to it) Metcon Metcon (No Measure) EMOMx12: Min 1: 5 devil presses (2×22.5/15) Min 2: 10 chest to bars / pull-ups Min 3: 15/12 cal assault bike Metcon Metcon (Time)…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday bfg Strength work 5 sets 1 Front Squat (Re rack) 3 Back Squat Lifting work: EMOM x 10 M1/ 5/4/3/2/1 Hang Cleans M2/ 5/4/3/2/1 STOH Increase weight as the reps drop. Metcon- For time 3 rounds 10 burpees over bar 10 GTOH (60/42.5) Straight…
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Endurance WOD In 4s 40 MINS Max Calorie Bike Max Calorie Row Max Calorie Ski Every 4 mins 1- 30 Synchro Air squats + 15 synchro HRPU 2- 30 synchro Jumping Lunges + 15 synchro down ups Alternate each round. Score = Total…
CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Death by v-ups / tuck-ups EMOM for as long as possible 5 rep in the first minute 6 reps in the second minute 7 reps in the third minute etc. Metcon Metcon (No Measure) EMOMx12: Min 1: 16/14 cal ski Min 2: 14 dumbbell suitcase reverse lunges…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG Strength work- 5 sets 3 Overhead squats (All sets at the same weight @75%) EMOM x 10 Min 1: 10-16 T2B/ Knee raises Min 2: 1 Deadlift 1 Clean 1 Hang clean 1 Jerk Metcon: For time 10/8/6/4/2 Thrusters Bar MU/ C2B/ Pull…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) For time: 10 rounds of: 10m handstand walk 10 alternating pistols •cash out: 30 clean and jerks (80/60) SCALED: For time: 10 rounds of: 1 sideway walk (against the wall) 10 ankle wrapped pistols (5/5) •cash out: 30 clean and jerks (60/42.5)
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Thursday Strength work 6 sets 2 clean grip deadlifts + 1 clean Pull Lifting work: 10 min cap A/ 10-8-6-4-2 Calories Power snatch @50/35 B/ Find a heavy single snatch Metcon- for time 30-20-10 Wallballs 15-10-5 double dB devil presses