CrossFit

CrossFit BFG – CrossFit Metcon (Time) 10 rounds for time: 15 cal bike/ row/ ski 30 kettlebell overhead lunges (1x16kgs/12kgs) 15 burpees

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Snatch and Cleans 10 mins- Find heavy for Full snatch, snatch from the knee, Snatch from hang (All reps without dropping bar) 10 mins- Find heavy for Full clean, clean from the knee, Clean from the hang (All reps without dropping the bar) Metcon (AMRAP – Reps) AMRAP…

CrossFit

CrossFit BFG – CrossFit Metcon Metcon (Time) In pairs: 5 rounds for time: 50 cal bike/ski/row 40 synchro jumping lunges 30 burpees 20 clean and jerks (60/42.5) 10 muscle ups / strict pull ups

Metcon

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Reps) Endurance Metcon: 30 min Max Calories (Row/Bike/Ski) 0-10 mins (Every 2 mins inc 0:00) 30 jumping lunges 10-20 mins: (Every 2 mins inc 10:00) 20 DB hang snatches 20-30 mins: (Every 2 mins inc 20:00) 10 Burpees Score= Total calories at the…

CrossFit

CrossFit BFG – CrossFit Warm-up Gymnastics Handstands EMOMx10: 20 sec handstand hold inside your box / frog hold / headstand hold Gymnastics Push-ups EMOMx10: 10-14 push-ups / box push-ups Metcon Metcon (Time) 10 rounds for time: 15 overhead squats (empty barbell) 10 thrusters 5 toes to bar / knees to elbows Cool Down

CrossFit

CrossFit BFG – CrossFit Metcon (Time) 10 rounds for time: 15 wall balls 10 target burpees (high bar/ low bar) 5 strict pull-ups Weightlifting Snatch EMOMx10: 3 power snatch (50-60% of 1RM)

Sat Morn Home workout

CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 x 12 Min AMRAPS [3 Min Rest between each.] USE 1 X DB 1- 30 Air Squats 20 DB Snatches 10 Hand release Push ups 2- 30 DU/ 60 Singles 20 DB lunges OH/Goblet 10 Down ups 3- 30 Ab mat sit ups…

Home workout

CrossFit BFG – CrossFit View Public Whiteboard Warm-up Gymnastics Toes to bar + pistols EMOMx12: Odd: 14 toes to bar / knees to chest Even: 14 alternating pistols / 24 jumping lunges Metcon Metcon (Time) 5 rounds for time: 300m run 14 thrusters (42.5/30) 7 overhead squats Cool Down

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Warm-up Weightlifting Press and squat Empty barbell EMOMx20: Odd: 20 strict presses Even: 20 back squats Metcon (5 Rounds for reps) Five rounds of 3-minute AMRAP: 3 power cleans (60/42.5) 6 push-ups 9 air squats (1 minute rest after each round) Cool Down

CrossFit

CrossFit BFG – CrossFit Warm-up Gymnastics Strict city EMOMx10: 3-5 strict pull-ups EMOMx10 3-5 strict handstand push-ups Metcon Metcon (Time) 5 rounds for time: 100 double unders / 200 single unders 21 hang power snatches (empty barbell / pvc pipe) 15 overhead squats 9 snatch balance Cool Down