Crossfit
CrossFit BFG – CrossFit Weightlifting Clean 2 Front squats 1 jerk (5 sets ) 4 sets at working weights then last 5th set a max Weightlifting OHS (6×3 ) Metcon Metcon (Time) 30,20,10 Dumbbell snatch 22.5/15kg Burpee over dumbbell
Barbell club
CrossFit BFG – CrossFit Metcon Metcon (Time) Hang clean double Hang snatch double Snatch balance 5×2 Paused Front squats 5×2
Crossfit
CrossFit BFG – CrossFit Weightlifting Snatch 15 minutes to find heavy single Weightlifting Clean and jerk 15 minutes to find heavy single Metcon Metcon (Time) 5 rounds for time 15 wall balls 10 burpee box jump over 5 Hang power cleans 90/55kg
CrossFit
CrossFit BFG – CrossFit Gymnastics Toes to bar + Chest to bar 6 sets of the complex: 4 toes to bar 4 chest to bar 3 toes to bar 3 chest to bar 2 toes to bar 2 chest to bar 1 toe to bar 1 chest to bar *perform without coming off the bar…
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Strict press 3 sets of 10 strict presses 3 sets of 5 strict presses Weightlifting Deadlift Emom x 10 5 Deadlifts + 10 Air squats (100/75) Metcon Metcon (AMRAP – Rounds and Reps) Amrap 15: 40 double unders 20 single dumbbell hang clean and jerks (22.5/15) 40 double unders…
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Front squat 5 sets of 6 reps @80% of 1RM (Same weight for all sets) Weightlifting Front rack lunges 3 sets of front rack lunges @50% of 1RM front squat Metcon Metcon (Time) For time: 21 hang power snatches (50/35) 150m run 21 overhead squats 150m run 15 hang…
CrossFit
CrossFit BFG – CrossFit Weightlifting Squat clean (4×3 ) 80% of max clean Weightlifting Back squats (4×10 ) Build to max weight Metcon Metcon (Time) 21/15/9 Dumbbell thrusters 22.5/15kg T2B
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Overhead squat 4 sets of 10 reps moderate weight (going down slow- coming up fast without using the bounce at the bottom position) around 50-55% of 1 RM overhead squat Weightlifting Snatch + Burpee Emom x 10: 4 squat snatches (same weight used for overhead squats) + 4 burpees…
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) The mule 21/15/9 Deadlifts 100/75kg Burpee pull ups 2 minute rest 12 minute emom 1/ 15/10 cal bike 2/ 12 DB Hang C+J 2 minute rest 12 minute amrap 45 DU 30 air squats 15 press ups
CrossFit
CrossFit BFG – CrossFit Weightlifting Strict HSPU 5 sets max HSPU with 2 minute rest between each set Metcon Metcon (Time) 1k row Rest 2 minutes 750m row Rest 2 minutes 500m row Total time is your score Metcon Metcon (Time) 5 squat cleans and jerk 90/60kg 10 c2b 15 burpees over bar 20 dumbell…