CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday bfg Strength work 5 sets 10 overhead lunges Lifting Emom x 10 1/ 6 Clean and jerks 2/ 3 snatches Metcon- For time 20/16 cal bike 10/8/6/4/2 Devil presses
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Tuesday Endurance WOD In pairs for time: 50 Cal Bike 100 synchro air squats 50 Cal Bike 100 synchro lunges 50 Cal Bike 50 synchro HRPU 50 Cal Bike 50 synchro DB Hang CJ 50 Cal Bike 25 synchro Down ups 50 Cal…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday bfg Strength work: EMOM x 10 6 Barbell reverse lunges Lifting work: for technique 5 sets: Keep it lighter focus on getting your contact point and dropping under the bar fast. 3 Drop snatches Metcon- for time RX 2 x 22.5/15kgs 30 calories 20…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Endurance wod In teams of 3 YGIG complete rounds individually as fast as possible. See how many rounds you can get as a team. Sprint your rounds. 0-12 mins AMRAP 9 Cal Bike 6 Wallballs 3 Burpees 15-27 mins AMRAP 9 Cal…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: EMOM x 10 6 Deadlifts Choose a weight you can maintain good form and controlled reps. Lifting work: Every 90 secs x 6 3 Power Cleans 2 Hang Power Cleans 1 Split Jerk Metcon: 2 x DB 21 Toes to bar 21 Burpee…