Anarchy Hour
CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) In pairs 1 minute on 1 minute off x3 Ski erg wall balls Rower Dumbell thrusters DU Ab mat sit ups Assault bike Burpee over rower Cool Down
Crossfit
CrossFit BFG – CrossFit Weightlifting 1 power snatch 1 squat snatch Then 7 snatch singles Weightlifting Snatch balance (8×2 ) Metcon Metcon (No Measure) In 3,s 20 cal bike 15 thrusters 42.5/30kg 5 rounds Sprint work
EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 1/ 10/8 plus 10 burpees over rower 2/ 10/8 cal ski erg plus 10 wall balls 3/ 50 du 4/ rest 5 rounds
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics C2B + Pistols Amrap x 10 1 strict chest to bar/strict pull-up 2 pistols 2 strict chest to bar 4 pistols 3 strict chest to bar 6 pistols… & so on Weightlifting Strict press 5 sets of 10 strict presses @ 45-50% or 1RM clean & jerk (Or use…
Crossfit
CrossFit BFG – CrossFit Weightlifting 2 cleans 1 jerk (6 heavy sets ) Metcon Metcon (No Measure) 10 Minute emom 3 power cleans 3 front squats 3 push jerks 82.5kg/ 50-60kg Metcon Metcon (Time) 21/15/9 Dumbell front squats 22.5/15kg c2b
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Handstands + Double unders 15 mins Amrap 50’ Handstand walk 100 Double unders Metcon Metcon (Time) 5 Rounds for time: 20 cal bike/ski 30 wallballs (9/6) Metcon Metcon (Time) 3 Rounds for time: 1 Pegboard Ascent / 10 Chest to bars 10 D-ball over shoulder (70/50) Cool Down
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Handstands + Ring holds 30:30 intervals x 10 Handstand holds against the wall or freestanding Straight into.. 30:30 intervals x 5 Ring support Weightlifting Snatch complex Emom x 7 1 Squat snatch + 1 power snatch + 2 behind the neck push press + 2 overhead squats (@60% of…
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) Partner work 2 minute on/ 2 minute off x 3 10 T2B 10 Dumbell snatch 10 Thrusters 30 DU 15 wall balls 10 Power cleans 45/30kg 10 cal row 10 burpees over rower
Crossfit
CrossFit BFG – CrossFit Weightlifting High hang clean (8×1 ) Weightlifting High hang snatch (8×1 ) Metcon Metcon (No Measure) 500 metre row 10 unbroken clean and jerks 60/42.5kg rest 3 minutes 3 rounds
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics HSPUs + MUs 5 rounds for time: 6 strict handstand push-ups / 12 clap push-ups 3 strict muscle-ups / 6 strict pull-ups Weightlifting Thruster Emomx10 3 thrusters from the floor (65-70% of 1RM C&J) Metcon Metcon (Time) For time: 100 cal bike 75 box jumps (24/20) 50 overhead squats…