EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 10 minute emom 1/ 12 burpee box jumps 2/ 15/12 cal bike rest 2 minutes 10 minute emom 1/ 15 OHS 40/25kg 2/ 50 du
Crossfit
CrossFit BFG – CrossFit Weightlifting 3 position clean (5 heavy sets ) Weightlifting Spit jerk from the rack Heavy single then 5×1 at 80% Metcon Metcon (No Measure) Kalsu 100 thrusters 60kg/ 40kg emom 5 burpees 15 minute cap
CrossFit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) In pairs 1 run 2k row 100 Burpee over bar 100 wall balls 100 Hand release press ups 100 American swings 100 pull ups 2 rounds
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Handstands Practise Handstand 360 freestanding or against the wall for 10 mins. Metcon Metcon (AMRAP – Reps) Amrap x 12 1 Muscle-up 1 Overhead Squat (60/42.5) 2 Muscle-ups 2 Overhead Squats 3 Muscle-ups 3 Overhead Squats… Keep adding 1 rep every round Metcon Metcon (AMRAP – Reps) 0:00 –…
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Calories) AMCAPx15 Work In Teams (depending on how many people show up) 10 Cal. Per Person (Sprint Work) Quick Transitions As Many Calories As Possible In 15 Mins. (No Arms) Metcon Metcon (No Measure) EMOM x 10 Odd: 20 Pistols Even: 20 Wallballs (9/6) Metcon Metcon (Time) 3…
Barbell Club
CrossFit BFG – Barbell Club Weightlifting 2 Hang clean 2 front squats (6 heavy sets ) Weightlifting 2 Hang snatch 2 OHS (6 heavy sets ) Weightlifting Sotts press (5×5 )
Crossfit
CrossFit BFG – CrossFit Weightlifting Front squats (6×4) Weightlifting Strict press (6×4) Metcon Metcon (No Measure) 3 minutes on 1 minute off 5 rounds 10 deadlifts 100/70kg 10 burpees over bar 10 Dumbell snatch Max bar muscle ups/ pull ups
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 4 Rounds For Time: 20 Cal. Bike 5 Strict Ring Muscle-ups / Kipping Muscle-ups / Jumping Muscle-ups Metcon Metcon (No Measure) EMOMx12 1 Rope Climb + 2 D-ball Over Shoulder (70/50) Metcon Metcon (Time) 3 Rounds For Time: 600m Row 10 Clean And Jerks (80/55) Cool Down
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics HSPUs + C2B Amrap x 10 1 handstand push up + 1 chest to bar pull-up 2 handstand push ups + 2 chest to bar pull-ups 3 handstand push ups + 3 chest to bar pull-ups.. & so on Weightlifting Clean & jerk Emom x 10 3 tng power…
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) 10 clean and jerks 60kg/45kg 15 burpees over bar 15 wall balls 15 hand release press ups 15 t2b 15 American swings 50 DU 5 rounds Eaxh round c+j drop ny 2 reps and increase weight by 10kg for men and 5kg for women