CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG Strength work 3 sets- 5 strict presses Then into 3 sets- 1 Split jerk Lifting- Every 2 mins x 6 6/4/2 Squat Cleans (60%-65%) RD 1/2 (70%-75%) RD 3/4 (80%-85%) RD 5/6 Metcon- For time 40/32 Calorie Row/Ski or 30/24 Cal Bike 30…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Team wod In 3s For time 200 cal bike/row 100 synchro air squats (all 3) 100 synchro db oh lunges (2 work) 150 cal bike/ row 75 synchro hrpu (all 3) 75 synchro db hang CJ (2 work) 100 cal bike/ row 50 synchro down ups…
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Tuesday Endurance For time In Pairs 1000m Row/Ski 100 synchro Jumping Lunges 1000m Row/Ski 100 Empty barbell thrusters 100 Toes to bar/ ring 1000m Row/ski 100 Empty barbell OHS 1000m Row/Ski 100 synchro sit ups
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Monday Strength work- 5 working sets 2 Touch and Go snatches + 1 OHS Lifting work- EMOM x 10 1 Power clean every min. Metcon- 12 min AMRAP 15/12 Calories 12 Burpee DB deadlifts 9 Toes to bar 6 Devils presses 3 Bar mu/…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG Strength work- 5 working sets all @75-80% of your max snatch. 1 Snatch grip deadlift + 1 snatch + 1 hang snatch Lifting work- EMOM x 10 3 Squat cleans Metcon- In a 10 Min window RX 2x 22.5/15kg 40 DB Squats 30…
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) BFG Endurance In Pairs for time (50 min cap) 300m Run 10 rounds 10 calories 8 synchro db hang snatch 6 synchro Toes to bar 4 synchro burpees over db 300m Run 1 round 100 calories 80 synchro db hang snatches 60 synchro Toes…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Monday Strength work 12 mins Find a 1 rep max CJ Lifting work- EMOM x 10 3 Squat snatches (All reps for quality) Metcon- 6 min AMRAP 3 Wallballs 3 Hang cleans (50/35) 3 STOH (50/35) Keep adding 3 reps. Rest 2 6 min…
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Endurance In pairs 0-10 mins 2000m Row/Ski or 100 cal bike IRT: Max burpee box Jumps 12-22 mins 1500m Row/Ski or 80 cal bike IRT: AMRAP 20 Wallballs 10 burpee box jumps 24-34 mins 1000m Row or 60 cal bike…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday bfg Strength work 12 mins: SID complex- for max weight 3 cleans 2 front squats 1 jerk (All touch and go) Lifting work: EMOM x 5 3 snatches @60% Rest 2 EMOM x5 1 snatch @80% Metcon- 10 MIN AMRAP 10 burpee db deadlifts…