Intensity x3
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (Time) Partner wod 100 cal row 100 swings 100 wall balls 100 press ups 100 squats 100 burpees Cool Down
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (Time) Partner wod 100 cal row 100 swings 100 wall balls 100 press ups 100 squats 100 burpees Cool Down
CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) 30/30×4 Wide grip bench press TRX chest fly Barbell upright row Alternating kettlebell press Front squats 60/40 Squat pulse Deadlifts Cool Down
CrossFit BFG – Barbell Club Warm-up Weightlifting Max out Friday (1 Rep Max ) Snatch Cool Down
CrossFit BFG – CrossFit Weightlifting Power Clean And Power Jerk 10 Mins. to find 3 Rep (Heavy)Touch & Go Power Clean & Power Jerk Weightlifting Front Squat (5×5) 3 Sec. Pause at the bottom Metcon Metcon (Time) For Time: 21-15-9 Deadlifts (100Kgs/70Kgs) Handstand Push-Ups Metcon Metcon (AMRAP – Reps) Max Burpees Over The Bar in…
CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 2 Minutes on 1 Minute off x 7 15/10 cal row 15 burpees over rower 15 wall balls Max Squats 2 Minutes on 1 Minute off x7 15 Thrusters 15 t2b 15 swings Max press ups Cool Down
CrossFit BFG – Suspension Training Warm-up Metcon Metcon (No Measure) 30/30 Press ups/ Chest fly Tricep extensions/ underarm rows Reverse fly/Dumbell shoulder press knee tucks Cool Down