CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Thursday Strength work 6 sets 2 clean grip deadlifts + 1 clean Pull Lifting work: 10 min cap A/ 10-8-6-4-2 Calories Power snatch @50/35 B/ Find a heavy single snatch Metcon- for time 30-20-10 Wallballs 15-10-5 double dB devil presses
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) For time: 10 rounds of: 3 bar muscle-ups 6 strict handstand push-ups 9 overhead squats (50/35) •cash out: 100 cal assault bike/ski SCALED- For time: 10 rounds of: 6 chest to bars / 8 pull-ups / 12 ring rows 12 push-ups / hand release push-ups 9…
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Endurance BFG In pairs 8 min AMRAP YGIG Using 1 x DB 12 DB Hang Snatches 8 DB Thrusters 4 DB devil presses Rest 2 8 min AMRAP YGIG 12/10 Cal Row/Bike/Ski 12 Wallballs Rest 2 25 min cap 2 rounds for time…
CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Pull-ups + ring dips For quality: 5 sets of: 5 strict pull-ups / banded 5 strict ring dips / banded Metcon Metcon (No Measure) EMOMx12: Min 1: 12 box jump overs (24″/20″) Min 2: 12 dumbbell squats (2×22.5/15) Min 3: 12/10 cal ski Metcon Metcon (Time) For…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG EMOM x 10 1 Front squat + 1 Jerk @85% of your 1 rm CJ Lifting work:10 Min Cap Part A) 10/8/6/4/2 Power cleans (60/45) Burpees over bar Part B) In remaining time 1 rep max Clean + Jerk Metcon- For time 30/20/10…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 5 sets- 1 Push Jerk + 1 Split Jerk Lifting work: EMOM x 12 Min 1: 3 Power Snatches Min 2: 2 Overhead Squats Min 3: 1 Squat Snatch Look to increase weight each round. Metcon- For time 50/40 Calorie Row 35 DB…
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Endurance In pairs 0-20 mins AMRAP 400m/ 500m Row YGIG 400m/ 500m ski YGIG Complete as many intervals as you can as a team for 20 mins. Rest 5 25-45 mins For time 100 Wallballs 75 calorie Bike 50 synchro Toes to bar…
CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Bang bang climb 5 sets for quality: 20 unbroken alternating pistols 2 unbroken rope climbs Metcon Metcon (No Measure) EMOMx12: Min 1: 8 box facing burpees (24″/20″) Min 2: 8 dumbbell thrusters (2×22.5/15) Min 3: 8 toes to bar + 8 push-ups Metcon Metcon (Time) 3 rounds…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG Strength work: 5 sets 1 snatch balance + 1 OHS Build each set. Lifting- EMOM x 12 Min 1- 3 Power Cleans Min 2- 2 Squat Cleans Min 3- 1 Clean and Jerk Increase weight each round. 4 different weights. Metcon- For time…