Barbell club
CrossFit BFG – Barbell Club Weightlifting Power snatch hang snatch OHS Heavy single Weightlifting Power clean hang clean Jerk Heavy single Metcon Metcon (No Measure) 10 clean and jerks every 2 minutes 60/42.5kg
Crossfit
CrossFit BFG – CrossFit Weightlifting Snatch to heavy single Metcon Metcon (No Measure) 12 minute emom 1/ 2 snatch at 80% 2/ 5 pull ups 10 pistols Metcon Metcon (No Measure) 20/15 cal bike 15 Thrusters 2 minute rest 6 rounds
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Handstand walk + handstand push-ups 5 rounds for quality: 50’ handstand walk / 5 wall climbs 15 handstand push-ups / clap push-ups Weightlifting Clean & press Emomx10 touch and go 1 Squat clean + 1 power clean + 2 clusters (60-70% of 1RM clean & jerk) Metcon Metcon (Time)…
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For Time: 30 Power Cleans (60Kgs/42.5Kgs) 30 Front Squats 30 Push Jerks Weightlifting Snatch Pulls + Bent Over Rows 4 Sets Of 10 Reps Each (60Kgs/42.5Kgs) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 18 Cal. Bike/Ski/Row 15 Box Jumps/ Plate Jumps 12 Dumbbell Snatches (22.5Kgs/15Kgs)…
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Ring dips Emomx10 12 Ring dips Weightlifting Snatch Emomx10 1 power snatch + 1 snatch balance + 1 overhead squat + 1 squat snatch (70% of 1RM) Metcon Metcon (Time) 9-7-5 Ring muscle-ups Squat snatches (60kgs/42.5kgs) Directly into… 5 Rounds of: 30 wallballs (9kgs/6kgs) 1 Pegboard ascent / 5…
Crossfit
CrossFit BFG – CrossFit Weightlifting Metcon (No Measure) Clean and jerk heavy single 14 Minutes Metcon Metcon (No Measure) 10 Minute emom at 85% of weight hit 1 clean 1 front squat 1 jerk Metcon Metcon (No Measure) 10 Minute emom 5-10 c2b Metcon Metcon (Time) 27 21 15 9 cal row Thrusters 42.5/30kg
EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 18 Minute Emom 1/ 10 wall balls plus 10 burpees 2/ 20 dumbbell snatch 3/ 15 t2b/ ab mat sit ups
Anarchy hour
CrossFit BFG – Anarchy Hour Metcon Metcon (No Measure) 20 Minute emom 1/ 15/12 cal row 2/ 10 dumbell Thrusters plus 30 skips 3/ 12 burpees 4/ 5 Clean and jerk Metcon Metcon (No Measure) 20 Minute emom 1/ 15/12 cal bike 2/ 18 wall balls 3/ 8 pull ups 8 t2b 4/ 5 DBalls
Team WOD
CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 3’s For Time: (One Athlete Works At A Time) 3 Rounds For Time: 200 Double Unders 50 Handstand Push-Ups 50 Toes To Bar 50 Thrusters (42.5/30) 50 Cal. Bike Cool Down
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds for time: 6 Rope climbs 12 Pistols 18 Wallballs (14kgs/9kgs) Weightlifting Snatch 21-15-9 Power snatches (50kgs/35kgs) Overhead squats Metcon Metcon (AMRAP – Rounds and Reps) Amrap 15 30 Kettlebell swings (24kgs/16kgs) 20 Push-ups 10 Burpee pull-ups 400m SkiErg Cool Down