CrossFit
CrossFit BFG – CrossFit Snatch work 12 min: Build up find a heavy for this complex Power Snatch + Snatch balance + OHS 10 MIN EMOM: 2 TNG Squat snatch @75% of your 1rm Metcon (Time) For time: “Ryan” 5 rounds 7 Muscle ups 21 Burpees
CrossFit
CrossFit BFG – CrossFit Strength/Skill work In pairs YGIG- 3 sets each: 10 Ring Dips 20 Push ups 3 sets each: 10 strict pull ups / Banded 20 Ring rows Metcon (Time) Metcon: 40 Box step ups 20 HSPU 30 Box jumps / (or steps) 15 D HSPU (10kg plate for deficit) 20 Burpee Box…
CrossFit Endurance WOD
CrossFit BFG – CrossFit Endurance WOD Metcon (AMRAP – Reps) Endurance: 1 min on/ 1 min off- For Max Reps: -Cal Ski -Single arm DB Devil press -Cal Row -Burpees pull ups or Target Burpees -Cal Bike -Single arm DB Hang cluster x 3
CrossFit
CrossFit BFG – CrossFit Clean and Jerk EMOM x 10 1 Push Jerk + 1 Split Jerk @75% of your 1rm CJ EMOM x 10 1st min: 15/10 Cal Bike 2nd min: 1 Power Clean + 1 Squat clean @75% of your 1rm CJ Metcon (Time) Metcon: 5 rounds For time 12 Thrusters 45/32.5 100/80/60/40/20…
EMOM Madness
CrossFit BFG – EMOM Madness Metcon (No Measure) In Pairs 10 min: Max Distance Row Emom alternate 1-5 synchro down ups 2- 10 synchro Air Squats (Rest 3 mins) 10 min: Max distance Ski Emom alternate 1- 5 synchro wallballs 2- 10 synchro hand release pu
CrossFit
CrossFit BFG – CrossFit Weightlifting 12 mins: Find a 3 rep max Touch and go Snatches (Can be power or squat) EMOM x 10: Every min 3 Deadlifts (clean grip) + 6 push ups Try to use your max clean weight on the deadlifts. Metcon (Time) For time: 50 Cal Bike 50 DB thrusters 22.5/15…
CrossFit
CrossFit BFG – CrossFit Strength work For quality: 5 rounds 10 strict press 20/15 5 narrow grip pull ups 5 rounds: 10 bar bicep curls 20/15 5 strict Hspu/ 10 hand release press ups Metcon (Time) Metcon: For time- 60/45 kg 15 reps Power snatch + TTB 12 reps OHS + TTB 9 reps Squat…
CrossFit
CrossFit BFG – CrossFit Clean and jerk work 12 min: Find a 3 rep max Touch and go Squat Cleans EMOM x10 1- 15/10 cal bike 2- 3 STOH @80% of your 1rm CJ Metcon (Time) 5 rounds for time: 30 double unders 20 wallballs (9/6) 10 C2B/ pull ups
EMOM Madness
CrossFit BFG – EMOM Madness Metcon (Time) For time: 50/35 cal ski 50 Toes to ring E2mom- 10 ohs 40/30 Directly into… 25/18 cal bike 25 box jumps E2mom- 10 burpees
Barbell club
CrossFit BFG – Barbell Club Metcon (No Measure) 8 min: Heavy single snatch 8 min emom: 3 snatch @75% of above 8 min: Heavy single Clean and jerk 8 min emom: 3 C+J @75% of above 5 sets of 3 Front squats