Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Reps) Endurance WOD In pairs 0-12 mins 2000m Row 50 DB box step ups IRT: Max synchro db hang snatches 15-27 mins 1500m ski 50 Box jumps IRT: Max synchro db hang clean and jerks 30-42 mins 100 Cal Bike 50 burpee box…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Monday Strength work 5 sets 1 Push Jerk + 1 spilt jerk Lifting work: Every 30 secs x 10 2 Squat cleans Metcon- 3 rounds 10 GTOH (42.5/30) 10 Burpees over bar Straight into 3 rounds 10 Toes to bar 5 GTOH (60/42.5

EMOM

CrossFit BFG – EMOM Madness View Public Whiteboard Metcon (No Measure) EMOM 18 min Max cal bike Every 3 mins inc 0:00 40 double unders 20 jumping lunges 10 Wallballs

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG Strength work 5 sets @70-75% 3 Deadlifts (not TNG reset each rep) Every 30 seconds x 10 3 Power Snatches Metcon- 3 rounds for time 20/16 calorie row 10 Front squats/ stoh/ thrusters (50/37.5) 5 bar mu or 7 strict pull ups

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) BFG Endurance In pairs For time 100 calorie bike 100 double db deadlifts 50 synchro toes to bar 80 calorie bike 80 double db squats 40 synchro toes to bar 60 calorie bike 60 double db hang cleans 30 synchro Toes to bar 40…

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Endurance WOD IN PAIRS 2 rounds 1k Row 50 synchro deadlifts (60/42.5) 25 Burpee Pull ups Straight into 2 rounds 300m run 50 synchro HRPU 25 devil presses (2×22.5/15) Cash out: 100 cal bike/ski

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG EMOM x 8 1/ 2 Power snatches 2/ 2 OHS E2MOM x 4 10 clean and jerks (TNG sets) Metcon- 12 min cap Working intervals 2-2-2-3 (1 min rest ) 20/16 calorie row/ski or 16/12 cal ab 20 db hang snatches IRT max…

EMOM

CrossFit BFG – EMOM Madness View Public Whiteboard Metcon (No Measure) EMOM madness Every 2 mins 1/ 120-70 double unders 2/ 6-12 wall walks 3/ 30-40 Wallballs X 3

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG EMOM x 8 Min 1: 10 Power cleans (50/35) Min 2; 10 STOH (50/35) E2MOM x 4 5 snatches (55%,65%,75%,85%) Metcon: For time 60 Bodyweight lunges 30 Down ups 40 double db farmers lunges 20 burpees over db 20 double db oh lunges…

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Endurance In pairs For time 100/80/60/40/20 Cal bike 50/40/30/20/10 Toes to bar Straight into 50/40/30/20/10 synchro hi lo planks 25/20/15/10/5 synchro single arm devil presses