Team WOD
CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 3s (One Athlete Works At A Time): Buy In: 2000m Row 5 Rounds Of: 15 Rope Climbs 20 Bear Complex (60Kgs/42.5Kgs) 25 D-Ball Squats (70Kgs/50Kgs) Cash Out: 2000m Row Cool Down
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds For Time: 30 Double Unders 20 Wallballs (14Kgs/9Kgs) 10/5 Muscle-Ups Weightlifting Power Clean + Push Press EMOMx10 3 Reps Of Power Clean & Push Press (@70-80% Of 1RM Power Clean & Jerk) Metcon Metcon (Time) 3 Rounds For Time: 400m Run 15 Overhead Squats (42.5Kgs/30Kgs)…
Crossfit
CrossFit BFG – CrossFit Weightlifting Power clean power jerk (6×2 Drop between reps) 2 second pause in the catch position. Not focusing on really heavy weight more catching the bar in the right position Weightlifting Power snatch overhead squat (6×2 Drop between reps) 2 second pause in the catch position and squat. Again not working…
Gymnastic skills
CrossFit BFG – Gymnastics Skills Metcon (No Measure) Butterfly pull ups
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Toes to bar + pull-ups Emomx12 Odd: 12 toes to bar Even: 12 pull-ups Weightlifting Front squat + power clean Emomx12 Odd: 5 Front squats Even: 3 position power cleans (80% of 1RM power clean) Metcon Metcon (Time) 5 Rounds for time: 5 Rope climbs 10 Pistols 15 Thrusters…
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Handstand push-ups + Double Unders Emomx10 Odd: 50 Double unders Even: 10 Handstand push-ups Weightlifting Snatch Complex Emomx10 2 Snatch Pull + 1 Power Snatch + 1 Squat snatch + 2 BTN push press (40-50% of 1RM snatch) Metcon Metcon (Time) “Annie” 50-40-30-20-10 Double unders Abmat sit-ups Straight into..…
Advanced Gymnastics
CrossFit BFG – Advanced Gymnastics Gymnastics Bar MU
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 40 minute emom 1/ 15/10 cal bike plus 10 squats 2/ 15/10 cal row plus 10 burpees over rower 3/ 15/10 cal ski erg plus 10 hand release press ups 4/ 12 wall balls plus 12 dumbbell snatches 5/Rest
EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 24 minute EMOM 1/ 20/15 cal row 2/ 15/10 cal bike 3/ 15 burpees
Crossfit
CrossFit BFG – CrossFit Weightlifting Clean Hang Clean Front squat Jerk (5×1 Heavy across) Weightlifting Clean deadlift TnG Triple (5×3 ) Metcon Metcon (AMRAP – Rounds and Reps) Barbell overhead lunges 42.5kg 12 reps 10 Bar facing burpees 12 Power cleans 10 C2B 20 minute am rap