Barbell Club
CrossFit BFG – Barbell Club Metcon Metcon (No Measure) 20 Minute warm up drills Macho man plus
Crossfit
CrossFit BFG – CrossFit 1 power clean 1 squat clean TnG (5×1) Heavy single Metcon Metcon (No Measure) Every 3 minutes for 15 minutes 10 c2b 15 Burpees over rower 20 cal row Weightlifting 1 power snatch 1 snatch TnG (5×1) Heavy single
Crossfit
CrossFit BFG – Gymnastics Skills Gymnastics Pull ups
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Handstand Push-Ups + Dips Emomx10 Odd: 15 Handstand Push-Ups Even: 20 Ring Dips Weightlifting Strict Press + Strict BTN pull-ups Emomx10 Odd: 12 Strict Presses (40% Of 1RM Push Jerk) Even: 6 Behind The Neck Strict Pull-Ups Metcon Metcon (AMRAP – Rounds and Reps) 15 Mins. AMRAP 1 Peg…
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) Amrap 10: SkiErg Calories On the minute 3 Thrusters (50Kgs/35Kgs) Weightlifting Snatch Emom x 10 Power Snatch + Snatch Balance + Overhead Squat + Squat Snatch (55-60% Of 1RM Snatch) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 3 Thrusters (42.5 Kgs/ 30Kgs) 3…
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 40 seconds max effort 20 seconds rest Cal bike DU Thrusters Cal row OHS BOB Box jumps Dumbell clusters 1 minute rest x5
Advanced Gymnastics
CrossFit BFG – Advanced Gymnastics Metcon (No Measure) Butterfly c2b
EMOM Madness
CrossFit BFG – EMOM Madness Metcon (No Measure) 24 Minute EMOM 10/15 cal bike 10 Burpees plus 10 High swings 10/15 cal row 10 Dumbell snatch plus 30 DU
Crossfit
CrossFit BFG – CrossFit TnG Squat clean triples (5×3) Weightlifting Find a Heavy split jerk single (5×2 at 80%) Metcon Metcon (Time) 15 OHS 40kg/20 15 pull ups 3 rounds 10 OHS 50kg/30 10 c2b 3 rounds 5 OHS 60kg/40 5 Bar muscle ups 3 rounds
Strength and Size
CrossFit BFG – Strength and Size Metcon Metcon (Weight) 5×6 Deadlifts Back squats OHS Push press Strict c2b