Crossfit
CrossFit BFG – CrossFit Weightlifting Power clean heavy single (5×1 90%) Weightlifting Power snatch heavy single (5×1 90%) Metcon Metcon (Time) 21/15/9 cal bike dumbell thrusters 22.5/15kg rest 3 minutes 21/15/9 cal row burpees over erg
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 3 runs/2 runs/ 1 runs 30/ 20 /10 Burpee over bar wall balls cal row/bike/ski erg STOH 50/35kg pistols
Advanced Gymnastics
CrossFit BFG – Advanced Gymnastics View Public Whiteboard
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Clean and jerk Emom x 10 20 Double unders + 2 Clean and jerks (80/55) Gymnastics Chest to bar + Toes to bar Emom x 12 Odd: 10 Chest to bars Even: 10 Toes to bars Metcon Metcon (Time) For time: 21-15-9 Cleans (60/42.5) Ring dips Straight into… 9-7-5…
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Handstand Walk 15 mins. Handstand walk practise -Forward (25 feet) -Backwards (25 feet) -Sideways (25 feet both sides) (Purely practise, not meant to be fatiguing) Metcon Metcon (Time) 7 Rounds for time: 12/9 Cal. Bike 3 D-ball ground to overhead (70/50) Metcon Metcon (3 Rounds for reps) AMRAP 5:…
Crossfit
CrossFit BFG – CrossFit Weightlifting 1 clean 2 front squats 1 Jerk Max weight Weightlifting 10 Minute emom 1 clean and jerk at weight hit Metcon Metcon (Time) 10 power cleans 60/42.5kg 10 STOH 10 bar facing burpees 3 rounds for time
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Handstand push-ups + Pistols Emom x 12 Odd: 12 Handstand push-ups Even: 24 Pistols Metcon Metcon (Time) 3 Rounds for time: 5 Ring muscle-ups 10 Overhead squats (50/35) Metcon Metcon (Time) 5 Rounds for time: 10 Cal bike 10 Thrusters (50/35) 10 Chest to bars Cool Down
Crossfit endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) Teams of 3 Partner A works Partner B works Partner B rests. Wall balls/ DU X3 Clean and jerk 60/42.5kg/ t2b x3 Kettlbell man makers/ Dumbell push press 10 pull ups 10 press ups / Air squats Rower/ burpees over bar
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (4 Rounds for time) 1. On the 0:00… For Time: 400m Run 30 Thrusters (50/35) 400m Run 2. On the 12:00 4 Rounds For Time: 21 Wallballs (9/6) 15 Toes to Bar 9 Handstand Push-ups 3. On the 24:00 6 Rounds For Time: 2 Rope Climbs 4 D-ball…
Crossfit
CrossFit BFG – CrossFit Weightlifting Snatch doubles Heavy set Weightlifting Snatch 10 minute emom 80% doubles of weight hit Weightlifting Back squats (4×4) Metcon Metcon (No Measure) 15/10 cal bike 10 burpee over rower 5 dball front squats 70/50 i go you go 15 minute amrap