CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 4 sets 15 barbell rows 5 ring dips 15 split jerk position presses 15 supine leg raises 10 db reaches (oblique work) Metcon- Part a 30/24 – 20/16- 10/8 cal bike 30-20-10 toes to ring or bar Rest 3 mins Part B 30-20-10 double db hang cleans…
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 1 snatch pull +1 snatch + 1 hang snatch build weight every 2 sets. EMOM x 10 1 clean pull + 1 clean + 1 jerk build every 2 sets. Metcon- in Pairs AMRAP x 12 30 synchro db hang snatches 20 partner wallballs 10…
CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) IN pairs AMRAP x 20 40 synchro lunges 20 target burpees 400m row 20 synchro tuck ups Rest 5 AMRAP x 20 40 synchro HRPU 20 burpee pull ups or ring rows 40 cal bike 20 synchro sit ups
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 1- 1 power snatch + 2 OHS 2- 2 snatch pulls + 1 squat snatch EMOM x 10 1- 8-12 Hang power cleans (42.5/30) 2- 8-12 STOH (42.5/30) In pairs- 12 minutes Max calorie bike (Every 2 mins inc 0:00) Alt between 1- 30 synchro…
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 Min 1: 1 clean + 2 jerks Min 2: 1 clean + 2 front squats EMOM x 10 Min 1: 6-10 hang power snatches (42.5/30) Min 2: 6-10 overhead squats (42.5/30) Metcon- in pairs 12 min max distance row (Every 3 mins alternate between) 20…
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 4 sets 3 overhand pull ups wide grip 3 underhand pull ups narrow grip 12 alternating v ups 6 strict hspu 12 v ups Metcon- for time 50 ab mat sit ups 40 toes to bar 30 db squats 200ft HSW or slider 100ft db lunges (front…
CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) In pairs For time 1500m Row 150 wallballs 100 synchro sit ups 1000m row 100 db lunges (2 dbs) 75 synchro push ups 500m Row 50 double db snatches (2 dbs) 50 synchro down ups
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 1: 1 power snatch + 1 hang power 2: 1 squat snatch + 1 hang squat EMOM x 10 1: 8-12 Front squats (60/45) 2: 6-12 pull ups Metcon- in pairs AMRAP x 12 21 synchro db hang cleans 14 cal bike 7 synchro db…
CrossFit BFG – EMOM Madness EMOM (No Measure) Every 2 mins x 5 (build in weight) 2 x 1 power clean + 1 squat clean + 1 jerk EMOM x 30 1: 45 sec max cal bike 2: max CJ (70/50) 3: rest 4: 45 sec max cal row 5: max burpees over bar 6:…
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 4 sets: 10 narrow ring rows 20 push ups on dbs 10 wide ring rows 20 tricep kick backs Metcon- for time 3 rounds 15 front squats (40/30) 15 toes to ring 3 rounds 10 STOH (50/35) 10 pull ups 3 rounds 5 thrusters (60/40) 5 wall…