CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG MONDAY Strength work 5 sets of (from the rack) 3 Overhead Squats *build in weight each set Lifting work Every 90 seconds x 6 1 round of Macho Man *build in weight each set Metcon: For time- 2 rounds 30 DB Alternating snatches 15…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work For quality 5-4-3-2-1 Deadlifts 1-2-3-4-5 Strict press (from floor) Lifting work: 5 min max reps @70% Squat clean and Jerk Metcon- EMOM x 18 Min 1: 15/12 Calorie Assault Bike Min 2: 10 DB snatches + Max BOD Min 3: Rest Min 4:…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work For quality 5-4-3-2-1 Back Squats 1-2-3-4-5 Front Squats Lifting work For quality 30 snatches Change weight every 6 reps. Metcon- for time 30-20-10 DB Hang Snatches 15-10-5 Toes to bar Straight into 30-20-10 DB Overhead lunge 15-10-5 DB single arm devil presses
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 5 sets: 3 Overhead Squats Lifting work: For quality 30 Power Clean Jerks (Change weight every 6 reps) (60%,65%,70%,75%,80%) Metcon: 2 Min ON / 1 Min OFF 20/16 Cal Row or 16/12 Cal A Bike In remaining time Max Burpees over row /…
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Endurance In Pairs 3 x 12 min Amraps (3 min rest between each) 1- 20 Jumping Lunges 10/8 cal bike 10 Down ups 2- 10 Wallballs 10/8 cal row 10 Toes to bar or 15 hanging knee raises 3- 5…