Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Reps) Endurance Tuesdays 1 min on / 1 min off- Intervals Cal Row Thrusters 42.5/30 Ab mat sit ups Cal Bike Max bar facing burpees x 4 Try to keep a count of your reps for each exercise. Your score will be your…

CrossFit

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CrossFit BFG – CrossFit View Public Whiteboard Snatch + Clean work Weightlifting: 5 sets of 3 reps (from the floor) Snatch balance Increase weight each set but more importantly working on speed under the bar. EMOM x 10 3 Touch and go Power cleans 70% 6 Push ups 9 air squats Metcon (Time) Metcon: 5…

CrossFit

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CrossFit BFG – CrossFit View Public Whiteboard Lifting under fatigue For time: 25-20-15-10-5 Toes to bar / knees to chest 5-4-3-2-1 Squat Cleans Increase the weight as the reps drop. Gradual increases try your last lift to be around 90-95% of your max clean. Metcon (No Measure) Every 2 mins 1-30/22 Cal Bike 2- 12…

CrossFit

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 20 Rounds for time: 10 Cal Bike 15 Wallballs (9/6) 1 Rope Climb/ 3 strict pull-ups

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Lifting Under Fatigue 5 Rounds: 20/15 Cal Row 10/8/6/4/2 Snatches As the reps drop the weight will increase. Try to have your last 2 reps at around 90% of your max. Metcon (Time) 10 Rounds for time: 8 Bar Over Burpees 4 Clean + Jerks (70/45) 2 Muscle…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) In teams of 3s: 100-80-60-40-20 Cal bike Cal row Cal ski *go hard and keep your sprints short. Timecap 50 mins.

CrossFit Endurance WOD

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CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) In Pairs: 40 min Rolling clock Cash in: 2000m Row 100/80/60/40/20 Synchro Air Squats 50/40/30/20/10 DB Hang snatches 50/40/30/20/10 DB hang CJ 25/20/15/10/5 Synchro Down Ups In remaining time Max Calories Bike or Ski

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Practise!! 7-6-5-4-3-2-1 Strict pull-ups Strict handstand push-ups Pistols (each side) Metcon (Time) 5 rounds for time: 21 cal bike/row 15 front squats (50/35) 9 power cleans (50/35)

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Clean Jerk + Snatch EMOM x 10 1- 45 Secs max Calories 2- 1 Clean + Jerk [Rest 5 mins] EMOM x 10 1-45 sec max Burpees 2- 1 Snatch [Try work at 85-90% of your 1 rep max CJ + Snatch.] Metcon (Time) 2 Rounds for time:…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Weightlifting 12 mins: To Find a heavy Power Clean + Hang Squat Clean 5 sets: 3 Strict presses (Power clean to shoulders, not from the rack.) Try to increase weight each set Metcon (AMRAP – Rounds and Reps) 3 x 6 min AMRAPS (2 min rest between each)…