EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) Every 3 minutes for 7 rounds 15/10 cal row 12 thrusters 30 DU
Crossfit
CrossFit BFG – CrossFit Weightlifting 1 clean 1 clean 2 Jerks (6 sets at 80-90% of 1RM ) No tng Weightlifting Front squat Build to heavy single Metcon Metcon (Time) 21/18/15/12/9/6/3 Front squats 60/45kg Burpees over bar
Crossfit
CrossFit BFG – CrossFit View Public Whiteboard Weightlifting Power clean hang power clean push jerk Heavy single Power clean push jerk (6×1 at Heavy single ) Back squats (6×3) Metcon Metcon (Time) 21/15/9 Power clean 60/42.5kg Wall Balls
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 40 minute emom 1/ 10 thrusters 42.5/30kg plus 5 burpees over bar 2/ 7/10 cal bike plus 10 box jumps 3/ 12 press ups plus 50 du 4/ 10 dumbell hang cleans 5/ rest 8 rounds
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 4 Rounds for time: 500m Row 50 Double unders 400m Run Weightlifting DT 5 Rounds: 12 Deadlifts (70/50) 9 Hang Power Cleans 6 Push Jerks Cool Down
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Amrap 15: 15 Power snatches (30/25) 30 Double unders 15 Wallballs (9/6) 30 Double unders Metcon Metcon (Time) 5 Rounds for time: 10 Cal. Bike 5 D-ball cleans (70/50) Metcon Metcon (AMRAP – Rounds and Reps) Amrap 10: 2 Rope climbs 4 Clean…
Crossfit
CrossFit BFG – CrossFit Weightlifting Hang clean (5×2 ) Hang Snatch (5×2 ) Metcon Metcon (Time) Rest 2 minutes in between wods 21/15/9 Cal ski c2b 21/15/9 Bar facing burpees OHS 50/40kg 21/15/9 HSPU dumbell snatch 22.5kg/15kg
CrossFit
CrossFit BFG – CrossFit Gymnastics Annie are you okay? 50-40-30-20-10 Sit-ups Double unders Kettlebell swings (24/18) Metcon Metcon (Time) For time: 800m row/run 50 Overhead squats (20/15) 800m row/run 50 Thrusters 800m row/run 50 Front squats Cool Down
CrossFit Endurance WOD
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) Running clock On the 0:00 21-15-9 Cal. Row Thrusters (42.5/30) Burpees over rower On the 12:00 21-15-9 Cal. Bike Sumo deadlift highpulls (42.5/30) Pull-ups/Ring rows On the 24:00 21-15-9 Cal. Ski Bear complex (42.5/30) Handstand push-ups/Push-ups On the 40:00 50-25-50 Double unders Deadlifts (42.5/30) Air…
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Handstands Emom x 10 30 secs. Handstand hold against the wall or freestanding Weightlifting Snatch Emom x 10 3 touch and go snatches (70%) + 3 burpees over bar Metcon Metcon (Time) For time: 1 rounds of cindy 1 clean & jerk (60/42.5) 1 round of cindy 2 clean…