CrossFit BFG – CrossFit CrossFit (No Measure) Thursday BFG 10 min EMOM Min 1: 1 power clean + 1 push jerk Min 2: 1 squat clean + 1 split jerk Build in weight every 2 minutes. 10 min EMOM Min 1: 10-15 deadlifts (80/60) Min 2: 6-15 toes to bar Metcon- in pairs AMRAP x…
CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) In pairs 4 min on / 1 min off Alternate between 1- 30 cal bike 20 power cleans (60/45) Max pull ups 2- 30 cal row 20 front squats (60/45) Max burpees over bar x 4
CrossFit BFG – CrossFit CrossFit (No Measure) 12 min build up to a heavy: 1 snatch + 2 overhead squats EMOM x 10 3 hang squat cleans @50% Metcon- In pairs 90 seconds max cal row / 30 sec rest 90 seconds max synchro db hang CJ/30 secs rest 90 seconds max cal bike /30…
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 3 sets empty barbell 15 strict presses 15 upright rows 15 rear db raises 3 sets 10 double db curls 5 ring dips Metcon- For time 20-16-12-8-4 Hand release push ups 5-4-3-2-1 Squat cleans @75% Straight into… 10-8-6-4-2 front rack lunges @50% 5-4-3-2-1 Wall walks *% of…
CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) Endurance WOD In pairs- 0-20 mins 4 rounds 500m row 30 db thrusters (2 dbs) 10 synchro TTB IRT – max synchro burpees 25-45 mins 4 rounds 50/40 cal bike 30 db lunges (farmers hold) (2dbs) 10 synchro pull ups IRT- max synchro burpees
CrossFit BFG – CrossFit CrossFit (No Measure) Monday BFG 12 min: Build to a heavy 1 clean + 1 push jerk + 1 split jerk EMOM x 10 3 hang squat snatches (@50%) Metcon- In pairs For time 60 deadlifts (70/50) 50 synchro air squats 40 cleans (70/50) 30 synchro down ups 20 snatches (70/50)
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) Gymnastics 4 sets: 20 kips (hollow to arch) 10 db push + 2 rows 20 tricep extension 10 hi-lo planks Metcon- For time 30 toes to ring 20 snatches (50/35) 100ft HSW or slider Rest 2 100ft HSW or slider 20 snatches (50/35) 30 toes to ring
CrossFit BFG – CrossFit CrossFit (No Measure) Thursday BFG 12 min: build to a heavy 1 high hang clean + 1 hang clean + 1 low hang clean EMOM x 10 1 snatch pull + 1 hang snatch Metcon 2 mins on / 2 mins off x 5 20/15 cal row or bike erg 15…
CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) Endurance class 5 Min on / 2 min off In pairs 1: 60 cal bike Max synchro db squats (1 db each) 2: 1000m Row Max synchro tuck ups 3: 60 cal bike Max synchro devil presses (1 db each) 4: 1000m Row Max synchro db…
CrossFit BFG – EMOM Madness EMOM (No Measure) EMOM class EMOM x 20 1: 20-10 cal row 2: 10-15 deadlifts (80/60) 3: max wall walks 4: Rest Rest 5 EMOM x 20 1: 15-8 cal bike 2: 10-15 hang clean and jerks (40/30) 3: max toes to bar 4: rest