CrossFit

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work 2 Sets: 6 Strict presses 2 sets: 4 Strict presses 2 sets: 2 Strict presses EMOM x 10 Min 1: 4 power snatches Min 2. 2 squat snatches Metcon: For time Cash in: 1000m Row/ Ski 10/8/6/4/2 Deadlifts 100/75 Burpee Pull ups /…

Endurance

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) In Pairs For time 4000m Row 300 Double Unders 200 Burpee Box Jumps (24″/20″) 1 Mile Run together

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 2 sets- 6 Back Squats 2 sets- 4 Back Squats 2 sets- 2 Back Squats Gradually increase the weight as the reps go down. EMOM x 10 Min 1: 4 Power Cleans Min 2: 2 Squat Cleans Metcon For time 20-18-16-14-12–10-8-6-4-2 Toes to…

CrossFit

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work 2 sets: 5 Overhead Squats 2 sets: 3 Back Squats 2 sets: 1 Front Squats Barbell wod Sid origins Qual 1: 10 Rounds for time 8 Ground to overhead (42.5/30kg) 10 Bar Facing Burpees (15 Min Time Cap) Metcon: YGIG – In pairs…

Endurance

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) In Pairs For time Complete all of the following: A) 50-40-30-20-10 Cal Bike 30 Synchro Jumping Lunges in between each set B) 50-40-30–20-10 Wallballs 20 Synchro HRPU in between each set C) 50-40-30-20-10 DB Snatches 10 Synchro Burpees in between each set

CrossFit

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 2 sets: 5 Push presses 2 sets: 3 Push Jerks 2 sets: 1 Split Jerks EMOM x 12 Min 1: 40 sec Calories Min 2: 3 Snatches Metcon- For time 30 Toes to bar 10 Squat Cleans (60/42.5) 20 Chest to bars 10…

CrossFit

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Technique work: 6 sets: 1 Push Jerk + 1 Split Jerk Build to a heavy double over the 6 sets. EMOM x 10 Min 1- 14 Toes to bar Min 2- 14 DB Hang CJ (1 x DB) Metcon: For time 21-15-9 Cal Bike Snatches…

Endurance

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds for time: 20 Cal Bike 100m Run each (YGIG) 10 Synchro Burpees over bar

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 5 sets 5 Back Squats EMOM x 12: Min 1: 40 sec Max cals Min 2: 3 Clean + Jerks Metcon- For time 10-9-8-7-6-5-4-3-2-1 Wall walks Thrusters 42.5/30kg

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Emom x 10 Min 1- 1 Snatch Balance Min 2- 3 Overhead Squats Every 20 seconds x 30 1 Snatch Metcon- For time 21-15-9 Deadlfits 80/60 Toes to bar Target Burpees