Lockdown Part 2- Day 2

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) For time 21-15-9 Kettlebell swings/dumbbell snatches/plate GTOH & Kettlebell press ups Rest 2 minutes 21-15-9 Goblet squats & Leg raises over kettlebell/dumbbell/plate Rest 2 21-15-9 Sumo deadlifts with KB/DB/Plate & Russian twists KB/DB/Plate

Lockdown Part 2 – Day 1

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday zoom Every 2 mins x 7 20-30 Goblet squats + 15 HRPU Rest 1 min Every 2 mins x 7 20 hang snatches / 20 American KB swings + 10 Down ups

CrossFit Endurance WOD

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) IN PAIRS: 0-20 Mins: 4 mins on / 1 min rest For Max Reps -Wallballs -Cal Bike -Toes to bar -Down Ups 20-40 mins: 2 Rounds for time: 80 Wallballs 60 Cal Bike 40 Toes to bar 20 Synchro Down Ups

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Snatch and Clean Emom x 10 1 Hang power snatch + 1 snatch balance Emom x 10 1 Hang Power clean + 1 Front squat + 1 split jerk Metcon (AMRAP – Reps) Sprint work: 1 min on / 1 min off x 10 10/6 Cal Row In…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard OHS + Cleans Every 2 mins x 5 10 Overhead squats Try use a weight you feel stable on and go unbroken every set. EMOM x 10 3 Touch and Go Squat cleans @70-80% of your max Metcon (Time) 19.4 For time 3 rounds of: 10 Power snatches…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds for time: 15/12 Cal Bike 30 OH KB lunges (16/12) 1 Big Rope Climb / 2 Normal size

CrossFit Endurance WOD

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) 45 Min Rolling Clock 0-20 Mins- Workout 1 10 Rounds for time 15/10 Cal Row 15/10 Cal Bike 20-25 Mins : REST 25-45 Mins- Workout 2 4 Min on/ 1 min off x 4 60 Double Unders 30 Jumping Squats 15 DB Thrusters…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Snatch + Squats 5 sets of 10: (From the floor) Speed Back Squats Try to complete a set every 2 mins. No pausing at the bottom. EMOM x 10 1 Snatch Pull + 1 Snatch + 1 OHS Working on consistency. Try to complete each set @75-80% of…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Jerk and snatch work 5 sets of: (from the floor) 2 Push Jerks + 2 split Jerks Work on technique. 10 min EMOM: 3 Touch and Go Squat snatches 70-80% of your 1RM Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 9 Wallballs 6 STOH (50/37.5) 3…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 5 rounds 40/35 cal bike 20 dumbbell squats (2×22:5/15kg) 4 Rope climbs/ 8 pull Ups