Crossfit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strenghth work: 5 sets- 2 Deadlfits + 2 Clean Pulls Build in weight gradually each set. Lifting work: EMOM x 10 0-5 mins: 1 Deadlift + 1 Power Clean + 1 Push Jerk 5-10 mins : 1 Deadlift + 1 Squat Clean + 1 Split…

Endurance

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CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Endurance In pairs for time 50/40/30/20/10 Calorie Bike 100/80/60/40/20 synchro air squats 50/40/30/20/10 Wallballs 50/40/30/20/10 Synchro HRPU 50/40/30/20/10 TTB 25/20/15/10/5 synchro sit ups

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work 5 sets 2 front squats + 2 jerks Build in weight each set. Emom x 10 0-5 mins 1 snatch deadlift +1 Power snatch + 1 hang power snatch 5-10 mins 1 snatch deadlift + 1 Squat snatch + 1 OHS Metcon For…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work For quality 5-4-3-2-1 Deadlifts 1-2-3-4-5 Strict press (from floor) Lifting work: 5 min max reps @70% Squat clean and Jerk Metcon- EMOM x 18 Min 1: 15/12 Calorie Assault Bike Min 2: 10 DB snatches + Max BOD Min 3: Rest Min 4:…

Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) In pairs For time 5 rounds 30 cal bike/ski 20 Synchro Air squats 10 synchro HRPU Straight into.. 5 rounds 300m run 20 synchro lunges 10 synchro down ups Cash out: 100 synchro sit ups

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work For quality 5-4-3-2-1 Back Squats 1-2-3-4-5 Front Squats Lifting work For quality 30 snatches Change weight every 6 reps. Metcon- for time 30-20-10 DB Hang Snatches 15-10-5 Toes to bar Straight into 30-20-10 DB Overhead lunge 15-10-5 DB single arm devil presses

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 5 sets: 3 Overhead Squats Lifting work: For quality 30 Power Clean Jerks (Change weight every 6 reps) (60%,65%,70%,75%,80%) Metcon: 2 Min ON / 1 Min OFF 20/16 Cal Row or 16/12 Cal A Bike In remaining time Max Burpees over row /…

Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Endurance In Pairs 3 x 12 min Amraps (3 min rest between each) 1- 20 Jumping Lunges 10/8 cal bike 10 Down ups 2- 10 Wallballs 10/8 cal row 10 Toes to bar or 15 hanging knee raises 3- 5…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday bfg Strength work 12 mins 5 sets 1 strict press + 2 push presses EMOM x 12 Min 1: 4 Touch and go squat cleans Min 2: 2 Touch and go squat snatches Metcon- For time 40 db hang snatches 20 burpees over db…

CrossFit

wod

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