CrossFit BFG – CrossFit CrossFit (No Measure) Monday BFG For quality 5-4-3-2-1 OHS (from the floor) Build in weight each set. Every 2 mins x 5 6 clean and jerks (Build in weight each set) Metcon- for time In pairs 100 front squats (42.5/30) 50 T2B 100 front rack lunges (42.5/30) 50 burpees over bar
CrossFit BFG – EMOM Madness EMOM/ Skill (No Measure) EMOM/ Skill 12 mins: Build to a heavy for this complex 2 power cleans + 1 squat clean (Not touch and go) Every 3 mins 15/12 cal assault bike 50 du Max devil presses (2 x 22.5/15) Rest 2 mins x 6 (Your workout is over…
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 3 hang snatches (Build every 2 sets) EMOM x 10 3 hang cleans (Build every 2 sets) AMRAP x 12 R1: 9 cal bike (P1) 9 burpees over bar (P2) 3 GTOH (50/35) (1/2) R2: 9 cal bike (P2) 9 burpees over bar (P1) 6…
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 4 sets: 5 strict pull ups 10 double db lateral raises 10 double db front raises 4 sets: 5 strict HSPU 10 low banded rows 5-10 wide push ups Metcon- 2 min on – 1 min off 1- 21 db snatches + IRT max PU 2- 15…
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 3 touch and go snatches (Build every 2 sets) EMOM x 10 3 touch and go cleans (Build every 2 sets) Metcon- AMRAP x 12 12 cal row (P1) 12 wall balls (P2) 3 burpee pull ups (P1/2) 12 cal row (P2) 12 wall balls…
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 4 sets 10 db bent over rows (each arm) 10 banded face pulls EMOM x 10 2-8 strict HSPU Metcon For time 10-9-8-7-6-5-4-3-2-1 Deadlifts (100/70) 25ft hsw between each set
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 2 snatch grip deadlift + 2 snatches EMOM x 10 2 clean grip deadlifts + 1 clean + 1 jerk Metcon In pairs AMRAP x 12 30 db snatches 20 wall balls 10 wall walks
CrossFit BFG – CrossFit Endurance WOD Endurance WOD (No Measure) 2 mins on / 1 min off 1- 20 cal row + max synchro air squats 2- 20 synchro down ups + max cal bike 3- 20 synchro lunges + max cal row 4- 20 cal bike + max synchro HRPU x 3
CrossFit BFG – CrossFit CrossFit (No Measure) Monday BFG Rare team wod Monday In 3s 10 rounds for time: 40 calorie assault bike 30 synchro air squats/ Sit ups 20 synchro db hang snatches/ hang CJ Each round alternate between squats + snatch / sit ups + CJ
CrossFit BFG – EMOM Madness EMOM (No Measure) EMOM x 40 1/ 45 sec cal bike 2/ 3-10 strict HSPU or 10-20 HRPU 3/ 20-30 jumping lunges 4/ 1 min max down ups 5/ Rest