CrossFit BFG – CrossFit View Public Whiteboard Skill work 25 mins: Skill work: Use this time to practice.. 5 rounds for quality 30 sec dball / sandbag hold 25 ft handstand walk 15 Dumbell deadlifts 10 strict pull ups/ banded 5 Strict Hspu/ pike Metcon (Time) Metcon: For time 2.5k/ 2k Row Every 2 mins…
CrossFit BFG – CrossFit View Public Whiteboard Clean complex 12 mins: Find a heavy single Power clean + Hang power clean+ Jerk 10 min emom: 1-15/10 cal Row/Bike 2- 2 x complex (@80% of above) Metcon (Time) 2 rounds for time: 30 DB snatches 15 pull ups/ ring rows 20 DB hang clean and jerk…
CrossFit BFG – EMOM Madness View Public Whiteboard Metcon (Time) For time: 150 wallballs 75 T2B Every 2 mins 40 DU/80 singles
CrossFit BFG – Barbell Club Metcon Metcon (No Measure) Build to a max Macho Man complex ( 3 power cleans 3 front squats 3 STOH) Pause snatch 6×1 Pause in the catch for 2 seconds. 90% of max snatch Front rack lunges 5 sets 6 reps each leg
CrossFit BFG – CrossFit View Public Whiteboard Compound lifts 5 x 5 TNG Deadlifts Try and increase weight each set 10 min emom- Squat work @85-90% of your 1rm clean 1st min- 2 Front squats 2nd min- 4 Back squats Metcon (No Measure) Metcon: EMOM x 18 1st min: 16/12 cal Bike 2nd min: 10…
CrossFit BFG – CrossFit Endurance WOD Metcon (AMRAP – Rounds) Tuesday endurance: In pairs.. YGIG 12 mins: 15/10 Cal Row 10 Burpees over bar 5 Power cleans 60/45 ( 3 min rest) YGIG 12 mins: 15/10 Cal Bike 10 Jumping lunges 5 GTOH 60/45 (3 min Rest) YGIG 12 mins: 15/10 Cal ski 10 hand…
CrossFit BFG – EMOM Madness Metcon (No Measure) EMOM… 0-7 mins 30 Du/50 singles + 5 push ups 7-14 mins 6/8 Cal bike + 8 air squats 14-21 mins 6/8 cal Row + 5 burpees
CrossFit BFG – Barbell Club Metcon Metcon (No Measure) Thrusters 5×5 Hang squat cleans 5×3 Squat snatch 5×3 Build up in weights for all the sets. Last set heaviest