CrossFit BFG – CrossFit CrossFit (No Measure) Monday BFG Build to a heavy (12 mins)(but maintain good technique) 3 position snatch (1 high hang / 1 hang / 1 low hang) EMOM x 10 1 clean pull + 1 hang squat clean Metcon IN pairs for time 20-18-16-14-12-10-8-6-4-2 Power cleans (70/50) 10-9-8-7-6-5-4-3-2-1 Synchro down ups
CrossFit BFG – CrossFit CrossFit (No Measure) 12 min: Build to a heavy 3 rep max deadlift (In clean grip) Every 2 mins x 5 10/8/6/4/2 snatches Aim to go unbroken touch and go sets. Metcon- in pairs YGIG 3 sets each 8 cal row 16 db squats ( 2dbs) Straight into YGIG 8 cal…
CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) 100-80-60-40-20 wallballs 20 synchro DB hang CJ between each set. 50-40-30-20-10 Toes to bar 20 synchro db oh lunges between each set. Cash out: 100 cal bike
CrossFit BFG – CrossFit CrossFit (No Measure) 12 min Find a 3 rep max front squat from the floor. Every 2 mins x 5 Cleans (increase weight as reps drop) 0-2 10 reps 2-4 8 reps 4-6 6 reps 6-8 4 reps 8-10 2 reps Aim to finish heavy! In 2s 5 sets each 15/12…
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 5 sets for quality 5 ring pull ups 15 box push ups 30 alt v ups 5 rounds: 50ft HSW or 4 wall walks 5-4-3-2-1 Clean and jerks (70/75/80/85/90%)
CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) 3 x 12 mins All YGIG in pairs (rest 2 mins between each) 1- 9 cal bike 6 hang db CJ (1 db) 3 strict pull ups 2- 9 cal row 6 hang snatch (1 db) 3 strict HSPU 3- 9 box jumps 6 burpees over…
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 12 @75% 1/ 1 snatch 2/ 2 snatches 3/ 3 snatches EMOM x 10 (40-50%) 1- 10 Power cleans 2- 10 STOH Metcon IN PAIRS 1000m Row 100 wall balls 50 burpees over rower 500m row 50 wall balls 25 burpees over row
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 3 sets (warm up) 40 shoulder taps 30 banded face pulls 20 Tuck ups W1- For time- 3 rounds 50/40 cal assault bike 25 Toes to bar W2- AMRAP x 7 5 Deadlifts 2-10 RMU or C2B pull ups 50 double unders
CrossFit BFG – CrossFit Endurance WOD Endurance WOD (No Measure) IN pairs 4 rounds for time: (45 min cap) All work split up between you and partner. 100 sit ups 80 deadlifts (60/45) 60 cal bike 40 burpees over bar 20 thrusters (60/45)