Endurance
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Endurance BFG In Pairs For time 2000m Row/ Ski 150 Box Jumps 100 synchro air squats 500m Run 100 synchro db hang CJ (1 DB) 75 DB Box step ups ( 1 DB) 1000m Row/ ski
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG Strength work- 5 sets 1 Push press + 2 Push Jerks Lifting work- Every 30 seconds x 20 1 snatch Metcon- 2 rounds for time 15 Deadlifts (70/50) 15 Toes to bar 10 Front Squats (70/50) 10 C2B or pull ups 5 Shoulder…
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Strength work 5 sets 1 paused back squat + 1 normal All 5 sets at the same weight Lifting work: Min 1: 1 power clean + 2 jerks Min 2: 2 squat cleans Metcon 3 min ON / 2 min OFF x 3 1-…
Endurance
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Endurance In 3s 12 min AMRAP Max Calorie Bike/ Row 150m Run ( 2 work, 1 rest.) Alternate after the 2nd exercise is completed. Rest 3 12 min AMRAP Max Calorie Bike/ Row 10 Wallballs + 20 Jumping lunges (…
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG Strength work- 5 sets: 2 Split jerks (3 sec pause in the catch position) Lifting work: EMOM x 10 Alt between 1/ 1 Power snatch + 2 OHS 2/ 2 squat snatches Metcon- AMRAP x 4 12 Toes to bar 12 Burpees 12…
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work- 5 sets 2 Front Squats Lifting work EMOM x 10 1 Power snatch + 1 Low hang squat snatch Metcon- SID Event 6 For time 21/15/9 Calorie Bike Bar Facing burpees Thrusters Sid weight- 60/42.5 Rx – 42.5/30
Endurance
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Reps) Tuesday Endurance wod In Pairs 0-12 Max Calories Every 4 mins (inc 0:00) 30 synchro db lunges 15-27 Max synchro db hang snatches every 4 mins (inc 15:00) 300m Run 30-42 mins Max synchro devil clusters Every 4 mins (inc 30:00) 30…
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG Strength work 5 sets 2 push jerks all @75-80% Lifting work EMOM x 10 @60-70% 1 Power clean + 1 Low hang squat clean Metcon- For time 30/24 Calorie row or 26/20 Cal A bike 40 Wallballs 50 Toes to bar 20 Wallballs…
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG Strength work: 3 sets of: 5 back squats Then.. 3 sets of: 1 Overhead squat Lifting work: EMOM x 10 3 Snatches (Build in weight every 2 sets) Metcon- For time 500/400m Row/ski or 40/32 Cal A Bike 25 Devil presses (2x dbs)…
Endurance
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Tuesday Endurance In pairs 3 rounds 50 Double DB Hang Clean + Jerks 50 Toes to bar Straight into 2 rounds 75 DB Overhead Lunges (1 db) 75 Wallballs Straight into 1 round 100 Calories 100 Burpee Box Jumps