CrossFit BFG – CrossFit Warm-up Gymnastics Pull-ups + dips Emomx10 Odd: 10 Pull-ups Even: 10 Dips Weightlifting Clean and Jerk Emomx10 3 position clean & split jerk (70-80% of 1RM clean and jerk) Metcon Metcon (4 Rounds for reps) Emomx16 1st min: 18/14 cal. row 2nd min: 6 power cleans 3rd min: 15/12 cal. ski…
CrossFit BFG – Gymnastics Skills Metcon Metcon (No Measure) Rope climbs and DU
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 4 Rounds For Time: 5 Rope Climbs 10 Handstand Push-Ups 15 Cal. Bike Gymnastics Double Unders + Toes To Bar Emomx10 Odd: 50 Double Unders Even: 15 Toes To Bar Metcon Metcon (Time) For Time: 20 Ring Muscle-ups /10 Ring Muscle-ups 30 Power Snatches (50/35) 40 Overhead…
CrossFit BFG – CrossFit Warm-up Gymnastics Handstand walk + pistols 5 rounds of: 50’ handstand walk / 5 wall climbs 20 alternating pistols / 40 jumping lunges Weightlifting Cleans Emomx10 1 power clean + 1 squat clean + 1 push jerk + 1 split jerk +3 sec split jerk hold (@60-70% of 1RM clean and…
CrossFit BFG – CrossFit Endurance WOD Metcon () Metcon Metcon (No Measure) 40 minute 1/ 10/20 cal bike 2/ 5 clean and jerk plus 5 front squats 3/ 10 wall balls plus 10 burpees 4/5 ring MU plus/ bar MU/ 10 strict pull ups 5/ rest
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 10 Minute alternating emom 1/20 cal row 2/ 15 OHS 40KG 1/ 20 wall balls 2/ 15/10 cal bike
CrossFit BFG – Anarchy Hour View Public Whiteboard Warm-up Metcon Metcon (No Measure) 7 Minute Cap Each 15 Cal bike 15 Thrusters 42.5/30kg 15 Ab mat sit ups x3 30 Cal row 30 Burpees x2 20 Cal Ski Erg 20 Shoulder press (barbell) 40/25kg x3 10 Wall balls 15 Press ups 20 High swings x5…
CrossFit BFG – CrossFit Metcon Metcon (AMRAP – Reps) 16.2 In 4 minutes 25 t2b/ ab mat sit ups 50 DU / 100 skips 15 squat cleans 60/40kg Repeat 13 reps 83kg/52kg 11 reps 100/65kg 9 reps 125kg/80kg 7 reps 142.5kg/92.5kg Metcon Metcon (No Measure) Every 5 minutes for 20 minutes 20 dumbbell thrusters 10…