CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOMx10: 10 toes to bar + 1 rope climb Rest 2 mins. EMOMx20: Min 1: 60 double unders Min 2: 6 clean and jerks (60/42.5) Rest 2 mins. EMOMx10: 10 toes to bar + 1 rope climb

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 5 Push Presses 3 Push jerks 1 Split Jerk x 3 Try to build in weight gradually each round. Every 90 seconds x 6 5 Power Cleans Metcon: 5 Rounds for time 15 Cal Bike/Row/Ski 10 Single arm devil presses (22.5/15) 5 Ring…

CrossFit

CrossFit BFG – CrossFit Metcon (Time) For time: •cash in: 25 wall walks 5 rounds of: 50/35 cal assault bike/ski 25 back squats from the floor (50/35) •cash out: 25 wall walks

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Reps) In pairs Use 1 x DB (RX 22.5/15) 0-12 mins 2000m Row IRT: AMRAP 5 Wallballs + 5 Burpee dB deadlifts Keep adding 5 reps to both. 15-27 mins 150 Cal Bike IRT: AMRAP 5 HRPU + 5 DB thrusters Keep adding…

CrossFit

CrossFit BFG – CrossFit Toes to rings + rope climbs For time: 25-20-15-10-5 toes to rings 5-4-3-2-1 rope climbs Metcon Metcon (No Measure) EMOMx12: Min 1: 1 round of Cindy Min 2: 6 devil presses (2×22.5/15) Min 3: 12 burpees Metcon Metcon (Time) 5 rounds for time: 300m row/ski 6 squat cleans (70/50)

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Strength work: Back Squats 5 reps 3 reps 1 rep Increase the weight on reps gradually each set. x 3 Technique work- Every 90 seconds x 6 5 Power Snatches Metcon- For time Cash in- 25 Calorie Bike/ Ski 5-10-15-20 DB Hang CJ 20-15-10-5 TTB Cash…

CrossFit

CrossFit BFG – CrossFit Metcon (No Measure) EMOMx10: 5 strict pull-ups + 10 push-ups + 15 air squats -rest 2 mins EMOMx20: Min 1: 21/15 cal assault bike Min 2: rest -rest 2 mins EMOMx10: 8 abmat sit-ups + 8 toes to bar

Barbell Club

CrossFit BFG – Barbell Club Weightlifting Clean technique 8 x (1+1+1) of clean pull + clean + hang clean Strength Build to a 1RM snatch Metcon Metcon (No Measure) “Macho Man” 10 min EMOM 3 power clean 3 front squats 3 jerks (50/35)

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Strength work: 8 sets 3 clean grip deadlifts All sets at your max clean or above Technique work: 1 power clean + 1 front squat + 1 Jerk Build in weight each set Metcon: 10 min AMRAP 7 Wallballs (9/6) 5 C2B/…

CrossFit

CrossFit BFG – CrossFit Warm-up Warm-up (No Measure) 5 sets of: 20 PVC pass throughs 15 PVC overhead squats 10 PVC drop snatches Metcon (Time) 10 rounds for time: 21/16 cal assault bike / ski 15 overhead squats (50/37.5) 9 burpee box jumps (30″/24″)