EMOM Madness

CrossFit BFG – EMOM Madness Metcon (No Measure) 10 min Alt emom: 1st min- 15/10 Cal Bike 2nd min- 12 Toes to ring 2 min REST 10 min Alt emom: 1st min- 12 Burpees to rings 2nd min- 12 Overhead squats 42.5/30

CrossFit

CrossFit BFG – CrossFit Metcon Metcon (Time) In pairs: 10 rounds of: 5 strict pull-ups 10 alternating pistols 15 push-ups Straight into.. 100 cal bike/ski Straight into.. 10 rounds of: 5 rope climbs 10 strict handstand push-ups 15 dumbbell squats (2×22.5/15) Straight into.. 100 cal bike Cool Down

CrossFit

CrossFit BFG – CrossFit Skill work: For Quality 3 Rounds: 10 DB box step overs (2x DB) 8 Strict Ring Dips 6 DB squat cleans (2xDB) 4 Strict HSPU/ Pike push ups 2 Strict Ring MU/ Strict false grip ring pulls Metcon (No Measure) Metcon: Every 5 mins x 5: 20/15 Cal Row/ Bike 8…

EMOM Madness

CrossFit BFG – EMOM Madness Metcon (No Measure) Alternating emom 1- 15/10 cal bike 2- 15 Goblet squats 24/16 3- 15/10 cal ski 4- 15 Russian KB swings 24/16 5- Rest x4

Crossfit

CrossFit BFG – CrossFit Metcon Metcon (Time) 5 squat snatches 10 T2B 15 Dumbell snatch x5 weights on the bar Male weights 50/60/70/80/90kg Female weights 35/40/45/50/55kg Metcon Metcon (Time) 9,7,5,3,5,7,9 Thrusters 60/45kg Ring muscle ups/ strict pull ups

CrossFit

CrossFit BFG – CrossFit Metcon Metcon (Time) In pairs: 4 rounds for time: 40 cal bike/ski 30 box step ups (1×22.5/15) 20 synchro pistols / 40 synchro jumping lunges) 10 bar muscle ups / rope climbs Sprints Metcon (Time) In same pairs: 200/170 cal bike/ski *every 3 mins 20 synchro wallballs (9/6)

Crossfit

CrossFit BFG – CrossFit Weightlifting (Squat clean Front squat) x2 (5 working sets ) Perform 1 squat clean 1 front squat, drop the bar then repeat. Weightlifting Split jerk (5×2 ) Pause in the dip position for 1 second and pause in the jerk position for 1 second. Then repeat Metcon Metcon (Time) 21 cal…

CrossFit

CrossFit BFG – CrossFit Weightlifting High hang power clean (5×2 ) 60-70% of max power Clean Weightlifting High hang power snatch 60-70% of max power snatch Metcon (Time) 17.1

CrossFit

CrossFit BFG – CrossFit Warm-up Gymnastics Toes to bar under under fatigue In pairs: 5 rounds each (IGYG style): 10/8 cal bike 10x 25ft. Shuttle runs 10 toes to bar Metcon Metcon (Time) In same pairs: 4 rounds for time: 30 cal ski 40 dumbbell hang clean and jerk (22.5/15×1) 50 pistols 10 ring muscle…

CrossFit

CrossFit BFG – CrossFit Skill work For Quality not time 5 Rounds: 3 reps Sotts Press 3 Legless Rope climbs 30 sec Handstand hold against wall Metcon (Time) For time: 11 Rounds: 5 Wallballs (9/6) 3 Handstand Push ups 1 Power clean 70/45 7 Rounds: 5 Wallballs (9/6) 3 Strict Pull ups 1 Squat clean…