Crossfit
CrossFit BFG – CrossFit Weightlifting Hang Snatch Triple (5×3 ) Weightlifting Snatch balance (5×3 ) 2 second pause in catch position Metcon Metcon (Time) 25 cal ski/bike/row 25 wall balls 3 rounds for time
EMom Madness
CrossFit BFG – EMOM Madness Metcon Metcon (Time) KALSU
Barbel Club
CrossFit BFG – Barbell Club Weightlifting Clean Technique Weightlifting Jerk Technique Weightlifting Front squat Heavy single 6×3 at 80% of weight hit
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Strict Shiz 1-2-3-4-5-6-7-8-9-10 Strict Handstand Push-ups Pull-Ups Metcon Metcon (Time) 10 Rounds For Time: 1 Power Snatch (50/35) 2 Overhead Squats 3 Clean And Jerks 40 Double Unders Metcon Metcon (5 Rounds for time) 5 Rounds Sprint Work: (IGYG) 15/12 Cal. Bike 5 Squat Cleans (70/47.5) Cool Down
CrossFit
CrossFit BFG – CrossFit 1 Power clean 2 Squat cleans all tng (6 sets ) 80-90% of max power clean Weightlifting TnG push press (6×5 ) Metcon Metcon (Time) 15 cal bike/ski/row 10 OHS 60/45kg 5 Burpee muscle ups/ c2b 3 rounds for time
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Double unders + Handstand walk For time: 100 double unders 25’ handstand walk 80 double unders 25’ handstand walk 60 double unders 25’ handstand walk 40 double unders 25’ handstand walk 20 double unders 25’ handstand walk Metcon Metcon (Time) For time: 60 cal ski 60 pistols 50 cal…
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Snatch 15 mins to get to max 1 power snatch + 1 squat snatch Metcon Metcon (Time) Teams of 3: 2 Rounds For Time (30 Minute Time Cap): 100 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100 Barbell-Facing Burpees Round 1: (60/45) Round 2: (50/37.5) Cool…
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) Rest 2 minutes between workouts 10 minute max cal bike 10 minute max cal ski 10 minute cap DT 10 minute cap 10 cal row 20 air squats 10 rounds
EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 10 minute emom 1/ 10 kettlebell snatches 24/16kg plus 10 wall balls 2/ 1 round of Cindy rest 2 minutes 10 minute emom 1/ 15/10 cal row 2/ 15 burpees over rower
Crossfit
CrossFit BFG – CrossFit Weightlifting Back Squats (6×3 at 80% of max squat ) 25 minutes if needed Weightlifting OHS (6×3) At max snatch weight 15 minutes Metcon Metcon (Time) 30 t2b Buy in 35 DU 9 dumbbell thrusters 5 rounds for time 15 t2b Check out 12 minute cap