Barbell Club

CrossFit BFG – Barbell Club Warm-up Weightlifting Hang Snatch (6×2) Weightlifting High Hang Snatch (6×1) Weightlifting Sotts Press (5×5)


CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds For Time: 400m Run 2 Rounds Of Dumbbell DT (22.5kgs/15kgs) (DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks) Metcon Metcon (Time) 3 Rounds For Time: 15 Overhead Squats (42.5kgs/30kgs) 30 Burpees

Gymnastic skills

CrossFit BFG – Gymnastics Skills Warm-up Gymnastics Kipping Perfection 🙂 Working on the kip/kipping pull ups/butterfly pull ups/ Muscle ups Cool Down


CrossFit BFG – CrossFit Warm-up Warm-up (No Measure) 8 x :20 On / :10 Off L-sit Metcon Metcon (Time) For Time: 30 Clean And Jerks (60kgs/42.5kgs) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees


CrossFit BFG – CrossFit Warm-up Gymnastics Butterfly Pull ups Gymnastics Pull EMOM 10 Minute EMOM 5-15 Butterfly/Kipping pull ups Metcon Metcon (AMRAP – Rounds) Sprint work 20/15 cal row 20/15 Burpees over rower 1 minute 30 secs rest AMRAP 20 minutes Cool Down

Intensity x3

CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) 24 Minute EMOM 8-15 cal bike 8-18 Burpees 10-25 wall balls REST Cool Down

Suspension Training

CrossFit BFG – Suspension Training Warm-up Metcon Metcon (No Measure) Single leg squats Jump Lunges Jump squats squat hold Squat pulse split lunges Cool Down

EMOM Madness

CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (AMRAP – Reps) Every 5 minutes for 4 rounds 800 metre row 20 wall balls 10 burpees Cool Down


CrossFit BFG – CrossFit Warm-up Weightlifting Power Clean + Squat Jerk 1 Power Clean + 1 Squat Jerk 10×1 to get to one heavy with good technique Metcon Metcon (Time) 3 Rounds For Time: 40 Cal. Row 20 Toes To Bar 10 Hang Power Snatches (60kgs/42.5kgs) Straight into.. Emom x 10 3 Power Cleans +…