CrossFit

CrossFit BFG – CrossFit Weightlifting Snatch Hang snatch (5×2 ) Weightlifting Back squats (6 heavy singles ) Start at 85% then build each set Metcon Metcon (Time) 21/15/9 Dumbell thrusters 22.5/15kg Hang cleans 42.5/30kg

CrossFit

CrossFit BFG – CrossFit Warm-up Weightlifting Deadlifts + Strict presses + Front Squats 5 Rounds not for time: (slow and controlled) 15 Deadlifts (80/65) 10 Strict presses (45/32.5) 5 Front squats (80/65) (from the floor using the deadlift barbell) Metcon Metcon (5 Rounds for time) 5 sets of 300m sprint Rest 1 min. after each…

CrossFit

CrossFit BFG – CrossFit Metcon Metcon (Time) In teams of 3’s: 3 rounds of: 100/80 cal bike 20 strict chest to bar/ pull-ups 30 strict ring dips/ kipping Straight into.. 5 rounds of: 7 cal ski 7 rope climbs 7 cal ski 7 ring muscle-ups 7 cal ski 7 strict handstand push-ups/ kipping

CrossFit

CrossFit BFG – CrossFit Warm-up Gymnastics Double unders + muscle-ups 5 sets of: 50 unbroken double unders (3 burpees every time you trip or break) 5 stricts muscle-ups / kipping muscle-ups / strict ring dips Weightlifting EMOM EMOMx10: Odd: 15/12 cal row Even: 15 dumbbell thrusters (22.5/15) Metcon Metcon (Time) In pairs: 5 rounds for…

Endurance WOD

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) In pairs: 0-12 2.5k Row/Ski every 2 mins 10 synchro down ups. 12-15 Rest 15-27- In pairs- split the work. AMRAP: 50 Air squats 50 press ups 50 Jumping lunges 50 Ring Rows 50 Ab mat sit ups. 27-30 rest 30-42: In same pair- For…

CrossFit

CrossFit BFG – CrossFit Warm-up Weightlifting Front squats 5 sets of 5 reps @80% of 1RM Strict presses 5 sets of 5 reps @80% of 1RM Gymnastics Toes to bar Emomx10: Odd: 10 toes to bar Even: 20 sec hanging tuck hold Metcon Metcon (Time) “Jackie Chan” For time: 1000m row 50 thrusters (20/15) 30…

CrossFit

CrossFit BFG – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 100 ft. Dumbbell overhead walking lunges (22.5/15) 50 ft. Handstand walkies/ wall walkies 5 strict pull-ups 5 strict handstand push-ups Metcon Metcon (Time) In pairs: 200 cal bike for time *every 3 mins 20 synchro wallballs (9/6) Cool Down

Crossfit

CrossFit BFG – CrossFit Weightlifting Power clean low hang squat clean Split jerk (6 sets) 85% of max power clean Weightlifting Power snatch Low hang squat snatch OHS (6 sets ) 85% of max power snatch Metcon Metcon (AMRAP – Rounds) 20 minute amrap 8 T2B 10 dumbell hang clean and jerks 22.5/15kg 14 cal…

CrossFit

CrossFit BFG – CrossFit Metcon (Time) In Pairs- For time: 4 rounds of: 40 Cal ski 30 Thrusters (42.5/30) 20 synchro pistols/jumping lunges 10 Rope climbs Straight Into… 4 rounds of: 40 Cal bike/row 30 Overhead Squats (42,5/30) 20 synchro air squats 10 strict C2B/ pull ups

Barbell Club

CrossFit BFG – Barbell Club Metcon Metcon (No Measure) :Build to a max 4 rep front squat from the floor :Clean Pull 5×2 : Snatch Strict press 5×5