CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 1- 2 power cleans + 1 push jerk 2- 2 squat cleans + 1 split jerk Build after every 2 mins. EMOM x 10 3 touch and go power snatches @65% Metcon- In pairs for time- 50 cal bike 50 thrusters (42.5/30) 50 cal bike…
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) For quality 5 strict pull ups 10 strict hanging knee raises 15 seated db presses 20 banded pvc pull downs 30 sec hollow hold x 4 For time- 30/24 cal row 30 push ups 20/16 cal row 20 strict HSPU 10/8 cal row 100ft HSW or 8…
CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) In pairs 12 minutes: Max calorie bike Swap every 15 calories and complete 20 synchro db hang snatches / 20 synchro db squats (alt each time) Rest 3 12 min AMRAP YGIG 20 lunges 15 wallballs 10 burpees Rest 3 12 mins- for time 1500m ski…
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 12 1 squat clean (4 sets at 80%, 4 sets at 85%, 4 sets at 90%) 10 mins- build to a moderate heavy 1 snatch + 1 hang snatch Metcon- for time 1000m Row 50 db squats (2 dbs) 30 burpees over dbs
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 4 sets: 10 barbell rows Shoulder complex 10 db press 10 db upright row 10 db seated raises 10 db curls 20 alt v ups Metcon- For time 10-8-6-4-2 Deadlifts (100/70) Bar Mu/ C2B or strict pull ups 25ft HSW or slider between each set.
CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) In pairs AMRAP x 20 40 synchro lunges 30 cal row 20 db stoh 10 synchro down ups Rest 5 AMRAP x 20 40 synchro air squats 30 cal bike 20 synchro HRPU 10 strict pull ups
CrossFit BFG – CrossFit CrossFit (No Measure) Working Every 2 mins for 6 sets. 0-2 + 2-4 mins- 4 squat cleans @80% 4-6 + 6-8 mins- 3 squat cleans @85% 8-10 + 10-12 mins- 2 squat cleans @90% EMOM x 10 1 power snatch + 1 OHS Metcon- AMRAP x 12 15/12 cal row 12…
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 4- sets for quality 3 strict pull ups (tempo 3 sec negative on descent) 6 strict HSPU 12 db lateral raises 18 v ups 30 second max hi-lo planks Metcon- Cash in- 100ft HSW or 8 wall walks 6 rounds 9 cal bike 6 db thrusters (22.5/15)…
CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) In pairs For time- 1000m Row 100 wall-balls 50 synchro db hang cleans 800m row 80 wall-balls 40 synchro db oh lunges 600m row 60 wall-balls 30 synchro down ups 400m row 40 wall-balls 20 synchro hang clean + jerks 200m row 20 wall-balls 10 synchro…
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 1 squat clean + 2 front squats EMOM x 10 1 squat snatch + 2 OHS Metcon- In pairs AMRAP x 12 40 db box steps (split between) 30 synchro db hang snatches 20 burpee box overs 10 sync TTB (Use 1 db each)