CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG Strength work 5 sets 3 deadlifts Build in weight each set. EMOM x 10 3 snatches @70% Metcon- 3 rounds 20/16 Cal Bike/ Row 15 Overhead squats (42.5/30) 10 Burpees over bar 5 Strict HSPU

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Wednesday BFG For time 3 rounds 25 Wallballs 5 cleans (60/45) 3 rounds 20 Calories 4 cleans (70/50) 3 rounds 15 Toes to bar 3 cleans (80/55) 3 rounds 10 C2B or pull ups 2 cleans (90/60) 3 rounds 5 BMU 1 clean (100/65)

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Tuesday BFG 6 sets- for quality 2 Rope climbs 50ft db lunge (1/2 farmers) (3/4 front rack) (5/6 overhead) EMOM x 12 Min 1: 12 Deadlifts (50/35) Min 2: 12 Thrusters (50/35) Min 3: 12 Burpees over bar Metcon- For time 10/8/6/4/2 Shoulder to overhead…

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) In pairs 5 rounds 25 Cal Bike 20 synchro air squats 15 synchro hrpu 10 synchro sit ups 5 synchro burpees Straight into 5 rounds 5 synchro single arm devil presses 10 synchro toes to bar 15 synchro Hang CJ 20 synchro db squats…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG 5 working sets 3 back squats All sets @75% Lifting work EMOM x 10 3 clean and Jerks 70% Metcon 3 rounds 400m / 500m Row or Ski 21 Kb swings 12/9/6 R1:pull up R2: C2B R3: BMU

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Friday BFG Sprint Friday In teams of 3 15 Rounds YGIG 10/8 Calorie Bike 5 GTOH (60/42.5) 15 Rounds YGIG 10/8 Calorie Bike 30ft HSW or Slider 15 Rounds YGIG 10/8 Calorie Bike 1 Rope climbs

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG Strength work 5 sets: 3 push presses Build in weight each set Lifting work: Every 90 seconds x 6 12 Toes to bar or Leg raises 3 Squat snatches Build in weight each set Metcon- for time 21/15/9 DB Thrusters (2x 22.5/15kgs) Burpees…

Endurance

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Endurance 5 Min ON / 2 min OFF IN PAIRS 1: 40 Calorie Bike 80 Jumping Lunges IRT: Max Synchro Down ups 2: 40 Calorie Ski 60 Toes to ring Max synchro Down ups 3: 40 Calorie Row 40 Wallballs Max synchro down ups x…

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Endurance 5 Min ON / 2 min OFF IN PAIRS 1: 40 Calorie Bike 80 Jumping Lunges IRT: Max Synchro Down ups 2: 40 Calorie Ski 60 Toes to ring Max synchro Down ups 3: 40 Calorie Row 40 Wallballs Max synchro down…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG MONDAY Strength work 5 sets of (from the rack) 3 Overhead Squats *build in weight each set Lifting work Every 90 seconds x 6 1 round of Macho Man *build in weight each set Metcon: For time- 2 rounds 30 DB Alternating snatches 15…