CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) In pairs: 3 Rounds for time: 200 double unders 300m run 50 cal bike 25 power cleans (80/62.5) Cash out: 200 cal bike
CrossFit Endurance WOD
CrossFit BFG – CrossFit Endurance WOD Metcon (No Measure) Endurance: Every 2 mins… 1-35/25 Cal Row 2-30/20 Cal ski 3-25/16 Cal Bike 4- 20 Burpees 5- REST x 4 rounds
CrossFit
CrossFit BFG – CrossFit Shoulder Endurance Emom x 16 1- 40 sec Max HSPU or Max hand release push ups 2- 25 Ft Handstand walk or 30 sec Handstand hold. 3- 40 sec Max PVC pipe presses 4- REST Metcon (Time) For time: #Complete work in any order you like… 50 cal Bike/Row/Ski 50 Ab…
CrossFit
CrossFit BFG – CrossFit Clean + Jerk work – 12 mins : Find a Max Hang clean triple – 12 mins: (from the rack) Find a Max Push Jerk triple Metcon (Time) For time: 15-12-9 Back squats 60/40 (from floor) Pull ups / C2B Straight into.. 9-6-3 Back squats 80/55 Bar Mu/ C2B
EMOM Madness
CrossFit BFG – EMOM Madness Metcon (No Measure) 18 min emom: 1st min: 12/8 Cal Bike 2nd min: 12 Alt arm db thrusters (2×22.5/15) 3rd min: 50 Double unders
Barbell Club
CrossFit BFG – Barbell Club Metcon (No Measure) – Clean Technique Work -10 min to build to a max squat clean -10 mim emom 2 reps @75% of weight hit above – 6 Heavy sets from the rack 1 Push jerk + 1 split jerk
CrossFit
CrossFit BFG – CrossFit Snatch balance 6 heavy singles Snatch pulls (6 sets 2 reps All sets of above 1 rm snatch ) Metcon (Time) 4 Rounds: For time 21 Cal Row/Ski 15 Burpees over bar 9/7/5/3 Squat snatches *Weight increase each round on barbell. 60%,70%,80%,90%
CrossFit
CrossFit BFG – CrossFit Metcon Metcon (Time) In pairs: 3 rounds for time: 80 cal bike 60 wallballs (9/6) 40 chest to bars / pull-ups 20 rope climbs Cash out: 50 strict handstand push-ups
CrossFit
CrossFit BFG – CrossFit Push and pull work For time: 1-2-3-4-5-6-7-8 Strict Pull ups/ Ring Rows Barbell Strict press 50/35 Straight into.. 8-7-6-5-4-3-2-1 Deadlifts 100/75 Strict HSPU/ HR Push ups Metcon (Time) For time: #Complete the work in any order you like… 80 Cal Bike/Row/Ski 60 Goblet Squats (1xDB) 40 Power cleans (70/50) 20 Muscle…
EMOM Madness
CrossFit BFG – EMOM Madness Metcon (No Measure) Every 2 mins x 5 15/10 cal Bike 15 Box jumps (2 min Rest) Every 2 mins x 5 15/10 Cal ski 15 Dual dB GTOH