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
Endurance
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
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: Every 2 mins x 5 12 Back Squats @50-60% Lifting work: Technique 10 mins- practice Drop cleans Metcon: 10 min cap For time 10-1 DB Squats Toes to bar Cash out: 30 Burpees
CrossFit
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…
Endurance
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Endurance In pairs For time: 4 rounds 40 Calorie bike 30 Front squats @60/42.5 20 Synchro Down ups Straight into 4 rounds 40 Synchro Jumping Lunges 30 STOH @60/42.5 20 Calorie bike
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday bfg Strength work EMOM x 10 3 front squats @80% Lifting work: EMOM x 10 1 clean grip deadlift + 1 clean + 1 hang clean Metcon- Option 1: 22.1 Or Option 2: 15 MIN AMRAP 10 Toes to bar 10 DB Hang CJ…
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Strength work: 5 sets: 2 Push Jerks + 1 Split Jerk Lifting work: EMOM x 10 1 Snatch grip deadlift + 1 Snatch + 1 Hang snatch Metcon- 2 rounds for time 60 Toes to bar 40/32 Calorie Assualt bike
Endurance
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
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Monday Strength work- Back Squats 5 sets 1 Paused + 2 normal EMOM x 10 1 Clean and Jerk Build in weight each min. Try to end around 90% Metcon- Every 4 mins x 4 400/500m Row 10 Deadlifts @100/70kg 5 BMU or 7…
CrossFit
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…