Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon ()
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Rope climb 10 rounds for time: 150m run 1 legless rope climb Metcon Metcon (Time) For time: Teams of 3’s 2000m Row 150/100 Calorie Assault Bike 100 Hang Power Snatches (55/37.5) 80 Overhead Squats 60 Squat Snatches Cool Down
Crossfit
CrossFit BFG – CrossFit Weightlifting 2 TnG squat cleans 2 split jerks (6 Heavy sets ) Weightlifting Clean Deadlifts (5×3) Metcon Metcon (No Measure) 18 minute emom 1/ 15/10 cal bike 2/ 15 burpees 3/ 50 du
Emom madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 10 minute emom 1/ 15 cal row 2/ 15 thrusters 10 minute emom 1/ 10 burped box jumps 2/ 30 du plus 8 t2b
Barbell Club
CrossFit BFG – Barbell Club Weightlifting Snatch Technique Snatch drills Tempo snatch pulls Snatch Balance Weighted sorts press
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 2 rounds for time: 100 double unders 50 chest to bars 25 box jumps (24″/20″) Metcon Metcon (5 Rounds for reps) Max. Rounds in 3 mins of: 3 squat snatches (50/35) 6 push-ups 9 air squats Rest 1 min. Repeat for a total of 5 cycles. Cool…
CrossFit
CrossFit BFG – CrossFit Weightlifting Back squats (5×8 ) Weightlifting 5 heavy strict press into 5 push jerks (5 sets ) Metcon Metcon (No Measure) 12 cleans 50/30kg 30/20kg 7 Burpees over bar (BOB) 10 cleans 60/37.5kg 35/25kg 7 BOB 8 cleans 70/45kg 40/30kg 7 BOB 6 cleans 80/52.5kg 45/32.5kg 7 BOB 4 cleans 90/60kg…
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds for time: 21 toes to bar 15 power snatches (50/35) 9 thrusters Metcon Metcon (Time) 4 Rounds (IGYG style): 15 cal bike 10 burpees over the D-ball 5 D-ball squats (70/50) Gymnastics Handstand push-ups Emom x 10 10 Handstand push-ups Cool Down
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon (No Measure) In partners 1:30 on 1:30 off x3 20 cal row plus max burpees overs bar 10 Front squats 10 clean and jerks 50/35kg Max DU 10 OHS 50/35kg 20 dumbell snatch max HR press ups 15 c2b/ pull ups 15 t2b Max squats Max cal bike
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Strict shiz 5 Rounds for time: 4 Strict chest to bars 8 Strict ring dips 12 Pistols Weightlifting Squat clean Emomx10 4 touch and go squat cleans (70/50) Metcon Metcon (AMRAP – Rounds and Reps) Amrap 15: 5 muscle ups 5 clean and jerks (70/50) 5 rope climbs Cool…