Emom Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 50 cal row 50 cal bike 50 wall balls emom 5 burpees
Barbell Club
CrossFit BFG – Barbell Club Weightlifting TnG Clean and Jerks (5×6 ) Weightlifting TnG Snatch (5×6 ) Weightlifting Pause Front squats (5×2 3 second pause )
Crossfit
CrossFit BFG – CrossFit Weightlifting Hang snatch Doubles (5×2 ) Weightlifting Snatch balance (5×5 ) Metcon Metcon (Time) 10 clusters 60/42.5kg 10 c2b 10 cal row 3 rounds
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics HSPUs + Pistols Emom x 10 Odd: 14 Handstand push-ups / clap push ups / hand release push-ups Even: 14 Alternating pistols / 28 jumping lunges Weightlifting Overhead squats 5×5 (85% of 1RM) Metcon Metcon (Time) 4 Rounds for time: 10 Front squats (60/42.5) 20 pull-ups 30 dumbbell snatches…
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon (Time) 100 DU 50 squats 40 Press ups 30 Dumbbell clean and jerks 20 Hang power cleans 10 squat snatches 60/30kg 5 ring muscle ups 1 Run x3
CrossFit
CrossFit BFG – CrossFit Weightlifting Clean and jerk (5×2 85%) Weightlifting Clean pulls (5×3 Above max clean ) Metcon Metcon (No Measure) 10 minute emom 1/ 15 thrusters 42.5/30kg 2/ 15 burpees over bar
EMOM Madness
CrossFit BFG – EMOM Madness Metcon (No Measure) 18 minute emom 1/ 15 Swings 24/16kg 10 t2b 2/ 15/10 cal bike 3/ 15 Burpees
CrossFit
CrossFit BFG – CrossFit Weightlifting Back Squats (6×3 ) Weightlifting 10 Minute emom (3 TnG Power cleans ) 70-80% Metcon Metcon (No Measure) Karen emom 5 burpees
EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 21 minute emom 1/ 10/7 cal row plus 5 burpees over rower 2/ 10/7 cal bike plus 10 wall balls 3/ 50 du
CrossFit
CrossFit BFG – CrossFit Clean hang clean front squat (6 sets ) Weightlifting Split jerk (6×3 ) Metcon Metcon (Time) 15/10 cal bike 10 burpees 5 rounds