Author Archives: Coach

CrossFit

CrossFit BFG – CrossFit Lifting under fatigue EMOM x 12 1- 15/10 Cal bike or Row 2- 3 Power snatch @75% of 1rm Rest 5 EMOM x 12 1- 15/10 Cal Bike or Row 2- 1 Squat Clean @85-90% of 1rm Metcon (Time) For time: 5 rounds 50 DU 10-8-6-4-2 Burpee DB deadlifts

CrossFit

CrossFit BFG – CrossFit Metcon Metcon (Time) For time: 10 bar muscle-ups / strict chest to bars / strict pull-ups 20 deficit handstand push-ups (6″/3″) / 20 clap push-ups 30 alternating pistols / 60 jumping lunges 40 dumbbell squat snatches (1×22.5/15) / dumbbell power snatches 50 cal assault bike / 70 cal C2 machine 40…

CrossFit

CrossFit BFG – CrossFit Skill work: Emom x 20 1- 15 Toes to ring/ hanging knee raises 2- 7/7 DB single arm OHS 3- 50 Ft handstand walk / 40 secs handstand hold 4- Rest Metcon (Time) For time: 1000m Row/Ski 60 Air squats 30 push press (50/35) 750m Row/Ski 40 push ups 20 Front…

Emom Madness

CrossFit BFG – EMOM Madness Metcon (No Measure) Emom x20 1/ 15/10 cal bike 2/ 15 Wallballs

Crossfit

CrossFit BFG – CrossFit Weightlifting 3 Position Snatch (5 sets ) Not for heavy height more technique and speed for the 3 positions Weightlifting 3 position clean (5 sets ) Focus on speed and technique rather than weight Metcon Metcon (Time) 10 rounds for time 3 clean and jerks 60/45kg 6 burpees over bar

Barbell Club

CrossFit BFG – Barbell Club Metcon Metcon (No Measure) Pause at the knee cleans 6×2 Pause in the dip jerks 6×2 Isabel

Crossfit

CrossFit BFG – CrossFit Weightlifting 2 power cleans 2 jerks Build to heavy single Weightlifting 2 power snatch 2 OHS Build to heavy single Metcon Metcon (Time) 5 rounds time 5 Devil press 10 OHS 45/30kg 15 wall balls

CrossFit Endurance WOD

CrossFit BFG – CrossFit Endurance WOD Metcon (Time) In pairs Workout 1- 20 min cap 2 k Row 1 k Ski 50 synchro down ups (3 min Rest in between) Workout 2- 20 min cap 2 rounds for time 100 Wallballs 75 DB hang cj 50 T2B 25 Devil presses

CrossFit

CrossFit BFG – CrossFit Push pull squat Emom x 15 1- 7 Strict Pull ups 2- 14 Push ups 3- 21 Air squats DB work Every 2 mins x 6 7 DB deadlifts + 7 DB front squats + 7 DB push presses Metcon (No Measure) Metcon: Pacing work try to keep a consistent pace…

EMOM Madness

CrossFit BFG – EMOM Madness Metcon (No Measure) 2 min on / 2 min off x 3 1- 25 Wallballs + in remaining time max cal ski 2-25 Hand release push ups + In remaining time max double unders