CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) Gymnastics WOD 4 sets: 5 strict pull ups or banded 5 strict HSPU or 10 pike push ups 10 db bench presses (2 dbs) 10 db rows (2 dbs) 15 ring rows 15 push ups Metcon- for time 10/8/6/4/2 Wall walks Power cleans (increase weight each round…
CrossFit BFG – CrossFit CrossFit (No Measure) Thursday BFG 5 rounds (15 min cap) For quality- 5 cleans (60/65/70/75/80%) 10 push ups 20 air squats 5 rounds (10 min cap) For quality 5 snatches (60/65/70/75/80%) 20 lunges Metcon- For time 30/24 cal bike 15 devil presses (2dbs) 30/24 cal bike
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) Gymnastics 3 sets- 10 db bent over row each arm 10 db lateral raises 10 db rear delt raises 20 banded pulls 3 sets- 10 tricep kick backs each arm 20 banded tricep extensions Metcon For time 50/40 cal row 15 Bar or ring MU or strict…
CrossFit BFG – CrossFit CrossFit (No Measure) Thursday BFG Every 4 mins x 4 500-400m row 10 STOH @60% EMOM x 10 1 power clean + 3 front squats Metcon- 1 min ON / 1 MIN OFF Max cal bike Max power snatches (60/45) Max burpees over bar x 3
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) Gymnastics Thursday 3 sets 5 strict pull ups 10 seated db presses 20 alt v ups Straight into 2 sets Max seated db curls Max push ups on dbs Metcon- for time 1000/800m row Into 100-75-50 double unders 15-10-5 HSPU 5-4-3 wall walks
CrossFit BFG – CrossFit Endurance WOD Endurance wod (No Measure) BFG ENDURANCE In pairs 3 x 12 min with 3 min rest between each. AMRAP x 12 25 cal bike 50 synchro air squats AMRAP x 12 500m row 25 synchro tuck ups AMRAP x 12 50 db hang snatches 25 synchro down ups
CrossFit BFG – CrossFit CrossFit (No Measure) Thursday BFG 12 min build to a heavy: 1 clean pull + 1 clean + 1 hang clean EMOM x 10 (same weight throughout) 1/ 4 clean and jerks 2/ 2 snatches Metcon- AMRAP x 12 12 cal row 8 deadlifts (90/65) 4 wall walks
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) Gymnastics WOD 4 sets: Accessory work 10 ring rows narrow 20 bench/box push ups DB complex: 10 presses /10 lateral raises /10 front raises 10 ring rows wide Metcon- For time 60/45 cal bike 45 R KB swings (24/16) 30 Toes to ring 150ft HSW/ slider/ bear…
CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) Endurance WOD In pairs- (36 mins) 0-1:30: max cal bike 1:30-3: max synchro lunges 3-4: REST 4-5:30: max cal row 5:30-7: max synchro down ups 7-8: REST 8-9:30: max synchro db hang snatches 9:30-11: max Toes to bar or leg raises 11-12: REST x 3 rounds.
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) Thursday Gymnastics 4 sets 10 empty barbell up right rows 10 empty barbell presses 10 db lateral raises 30 sec handstand hold against the wall Max set of V ups or tuck ups unbroken Metcon- 3 rounds for time 20/16 cal row 10 HSPU 20 db hang…