CrossFit BFG – Barbell Club


Find a 1 RM snatch

10 mins to work up to a weight.

Then every 2 mins x 4. You will attempt a lift. 4 attempts in total.

Clean + Jerk complex

3 Power cleans

2 Hang squat cleans

1 Split Jerk

Work @65-70% of your 1 rm. Focusing on technique.

5 sets in total

Metcon (Weight)

4 sets of 3 reps

Front squats with a 2 sec pause at bottom of the squat.