Strength and Size
CrossFit BFG – Strength and Size Metcon Metcon (No Measure) Back squats 5×10 Narrow grip bench press 5×10 Front rack walking lunges 5×1 length 0HS 5×2 Max snatch
Team WOD
CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 2s: (One Athlete Works At A Time) For Time: Buy In: 250 Double Unders 2000m Row 20 Cleans And Jerks (60Kgs/42.5Kgs) 1600m Row 20 Clean And Jerks 1200m Row 20 Clean And Jerks 800m Row 20 Clean And Jerks 400m Row 20 Clean And…
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Muscle-ups + HSPUs 5 rounds for time: 7 Muscle-ups 14 Handstand push-ups Weightlifting Squat snatches Emomx10 3 touch and go squat snatches + 6 air squats (60% of 1RM snatch) Metcon Metcon (AMRAP – Reps) 7 Rounds for time: 10 Hang squat snatches (42.5kgs/30kgs) 30 double unders Rest 2…
Barbell club
CrossFit BFG – Barbell Club Weightlifting Hang clean Front squat (6×1 ) 80-90% of clean Weightlifting Hang snatch OHS (6×1) 80-90% of snatch Weightlifting Deadlift (5×3 )
Crossfit
CrossFit BFG – CrossFit Warm-up Weightlifting Front squats (5×5) Metcon Metcon (AMRAP – Rounds) Every 3 minutes 10 clean and jerks 60kg/42.5kg 10 pull ups 50 DU/100 skips Each round reps go up by 2 on clean and jerks and pull ups 21 min cap Metcon Metcon (Time) 50/35 cal bike for time
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Strict Shizzle Emomx15 Min 1: 7 Strict chest to bar Min 2: 7 Strict Handstand push-ups Min 3: 7 Strict toes to bar Weightlifting Overhead Squats Emomx10 3 Snatch balance + 3 overhead squats (60% of 1 RM snatch) + 3 push ups Metcon Metcon (Time) 21-15-9 Clusters (42.5…
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 40 minute EMOM 20/15 cal row 15 dumbell hang cleans 15 wall balls 15 Kettlbell high swings 18/12 cal bike 10 Burpee box jumps 15 OHS 50/35kg 15 Kettlbell high swings 8 rounds
Advanced Gymnastic
CrossFit BFG – Advanced Gymnastics Gymnastics Butterfly C2B
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Muscle-ups +Handstand walk 5 rounds for time: 6 Muscle-ups 50’ Handstand walk Weightlifting Snatch Emomx10 3 Hang squat snatches + 3 burpees over the bar (60% of 1 RM snatch) Metcon Metcon (AMRAP – Rounds and Reps) Amrap 15: 1 Peg board Ascent/10 Pull-ups 2 Rope climbs 3 Snatches…
Crossfit
CrossFit BFG – CrossFit Warm-up Weightlifting Clean and Jerk doubles (5×2) Make sure all 5 sets are heavy but good form Metcon Metcon (Time) 9 Thrusters 42.5/30kg 35 DU/ 70 single skips 10 rounds for time AKA 17.5 15 minute cap Metcon (No Measure) 10 minute alternating emom 5-15 unbroken t2b 45 second double kettlebell…