CrossFit BFG – CrossFit Endurance WOD Endurance (Time) In Pairs 40 min cap 5 rounds 50 calorie bike or row 40 synchro db goblet lunges (1 db each) 30 push ups on dbs 20 synchro sit ups 10 devil presses (2 dbs) In remaining time max Calor
CrossFit BFG – CrossFit View Public Whiteboard CrossFit (No Measure) EMOM x 10 1 paused snatch (2 sec pause in squat snatch hold) + 1 overhead squat 1 min ON / 1 min OFF x 5 In pairs max clean and jerks (60/42.5) 2 reps TnG YGIG Metcon- for time 75 thrusters (42.5/30) (every 2…
CrossFit BFG – EMOM Madness Skill / Emom (No Measure) Clean work 15 mins build to a heavy 3 position clean EMOM x 30 min 1: 8-15 cal bike min 2: 20-60 double unders min 3: 8-15 Toes to bar
CrossFit BFG – CrossFit CrossFit (No Measure) Thursday BFG Emom x 10 1 paused squat clean (2 sec pause in the squat) + 1 front squat 1 min on / 1 min off x 5 As a pair- 1 rep YGIG Max power snatches (60/42.5) Metcon- Use 1 x DB 4 rounds for time 15…
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) Technique focus on bar muscle ups / Kip c2b / Kip pull up Metcon- Gymnastics under fatigue 4 min ON / 2 min OFF x 3 750/600m Row IRT max bar mu /c2b / pull ups
CrossFit BFG – EMOM Madness View Public Whiteboard Metcon (No Measure) EMOM madness EMOM x 8 1/ 40 sec max cal ski 2/ 5-10 push ups + 5-10 burpees Rest 2 EMOM x 8 1/ 40 sec max cal bike 2/ 10-20 air squats + 20 double unders
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG Strength work EMOM x 8 1 strict press + 2 push presses EMOM x 8 1 snatch + 1 hang snatch + 1 OHS Metcon- For time 30 deadlifts (70/50) 15 burpees over bar 20 Hang cleans (70/50) 15 burpees over bar 10…
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Endurance WOD In Pairs For time (move straight into each part once finished) Part A. 300m Run 90/60/30 synchro air squats Part B. 300m Ski/ Row each 60/40/20 synchro sit ups Part C. 30 Calorie Bike 30/20/10 synchro down ups