Home workout

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CrossFit BFG – CrossFit Metcon (No Measure) Wednesday live workout: Warm up: Emom x 6 Push ups – choose a rep scheme Metcon: 90 secs on / 30 off – 45 sec plate/ 2x DB hold overhead. In remaining time max down ups – 45 sec plank hold. In remaining time max ab mat sit…

Home workout

wod

CrossFit BFG – CrossFit Metcon (No Measure) Tuesdays home workout: Warm up: 30 on/ 30 off – High knees – Open the gates – Mountain climber – Plank hold – 3 rounds Metcon: 6 rounds: For time 10/12/14/16/18/20 Jumping lunges 10 Down ups 10/12/14/16/16/20 Jumping air squats 10 down ups 5/6/7/8/9/10 dips + 5/6/7/8/9/10 incline…

Home workout

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CrossFit BFG – CrossFit Metcon (No Measure) Monday live workouts: Squat holds Bring feet in each time! Press ups 3/5 reps on each bring hands in each time! X 2 Metcon: Every 2 mins: 1- 10 DB deadlifts + 20 Air squats 2- 10 DB hang cleans + 15 hand release press ups 3- 10…

Home workout

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CrossFit BFG – CrossFit Metcon (No Measure) Tuesdays home workout: Warm up: 40 sec on/ 20 secs off – Top of press up- hold – Bottom of squat- hold – Top of dip – hold X 3 Metcon: 5 min ascending ladder amrap: W1- 2/4/6/8/10/12 DB hang snatch Air squats (2 min rest) W2- 2/4/6/8/10/12…

Home workout

wod

CrossFit BFG – CrossFit Metcon (AMRAP – Reps) Monday’s home workout: Warm up: core workout 30 sec on/ 30 secs off x 3 V sit hold V sit to legs straight (dynamic) Plank hold Plank taps (dynamic) 1 min Rest Metcon: ( 1 Min Max Reps) – Hand release press ups – Jumping/ stepping lunges…

CrossFit

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CrossFit BFG – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 rounds of: 20 cal bike 10 shuttle runs (8m) 20 pistols/ 20 jumping lunges Straight into.. 5 rounds of: 20 cal bike 8m handstand walk/ 3 wall climbs 5 strict handstand push-ups 8m handstand walk

CrossFit

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CrossFit BFG – CrossFit View Public Whiteboard Compound work EMOM x 10 3 strict presses EMOM x 10 3 clean grip Deadlifts + 20 Double unders Metcon (No Measure) Metcon: Fitness work 20 min EMOM: 1st min- 18-10 Cal Bike 2nd min- 12 Burpees

CrossFit

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CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 5 rounds of: 20 cal bike/ski 10 barbell ground to overhead (50/35) 20 cal bike 10 front squats Straight into.. 20 muscle-ups / 20 strict pull-ups 40 push-ups

CrossFit

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CrossFit BFG – CrossFit Skill work EMOM x 12 1- 4 DB deadlifts + 4 DB Squats + 4 DB push presses 2- 12 Toes to bar / Ring Metcon (Time) For time: 21-15-9 DB snatches (1×22.5/15) HSPU ( Rest 3) 21-15-9 DB hang CJ (1×22.5/15) 50ft HSW/ 100ft Bear Crawl