CrossFit Endurance WOD

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) 3 x 12 min EMOMs (3 min rest between each) 1- Min 1: 20/14 Cal Row Min 2: 20-30 Jumping Lunges 2- 8 Wallballs + 8 Burpees 3- Min 1: 16/10 Cal ski Min 2: 16 Toes to bar/ 20 Hanging Knee raises

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 5 sets: (Technique work) 3 position snatch – Floor -Knee – High hang For Quality: 5 rounds 20 Air Squats 10 Push ups 10/8/6/4/2 Cleans Weight increase as reps drop. Metcon: 21-15-9 Db Snatches Burpees over DB Rest 3 mins 9-15-21 Db Snatches Burpees over…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG 5 sets: 3 Clean Pulls All sets @your max clean or above EMOM x 10 Min 1: 40 secs max Cals Min 2: 2 Cleans Metcon: 5 rounds for time 20 dB snatches 15 Hand release push ups 10 dB hang CJ 5…

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Reps) Endurance WOD Teams of 3 3 min on / 1 min off Max Cal Bike/Row R1- Max synchro Air Squats R2- Max synchro HR PU R3- Max synchro Sit ups R4- Max synchro Jumping lunges R5- Max synchro Down ups x 2…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG EMOM x 10 Min 1- 2 snatches Min 2- 8-16 Burpees over bar 5 sets: 5 STOH Look to Push Jerk or Split Jerk Increase weight each set Metcon: For time 60 Cal Row 50 Toes to bar 40 Wallballs 30 Cleans (60/45)…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 10 Min 1: 2 Squat cleans Min 2: 2 Power Clean + Jerks Use same weight throughout 75-80% 5 working sets: 2 Hang Snatches Build gradually in weight each set. Metcon- AMRAP x 10 15/10 Cal Bike/Row 10 Deadlifts (60/45) 5 Bar MU/…

Endurance WOD

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In Pairs 3 x 12 min AMRAPs (3 min rest between each) 1- 40 Calories Row/Bike/Ski 30 DB hang snatches 20 synchro Lunges 2- 40 Toes to bar/ Hanging Knee raises 30 DB hang CJ 20 synchro sit ups 3-…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 10 3 Touch and Go Power snatches 5 sets: (From the floor) 3 Overhead Squats Build gradually in weight each set. Metcon: In a 6 min window: 15/10 Cal Bike/Row/Ski 15 Burpee DB deadlifts (1x DB) 15/10 Cal Bike/Row/Ski 10 Target Burpees 15/10…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 10 3 Touch and GO power cleans 5 sets: 2 front squats + 1 Jerk Build weight each set Metcon- For time- 50 Ab mat sit ups 40 DB snatches 30 Toes to bar 20 Single Arm Devil presses 30 Pull ups 40…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 10 1 Clean + 1 Hang Clean 5 sets: (from the floor) 5 strict presses Metcon: For time Cash in- 75 Wallballs 5 rounds: 10/8 Cal Bike 10 Box facing burpees Cash out- 75 Wallballs