Endurance
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Solo: For time 4 rounds- 500m Run 100/75/50/25 Cal Bike/ Ski 20/15/10/5 Burpees over bar
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 5 sets- 3 Back Squats ( 3 sec pause in bottom position) Build in weight each set. EMOM x 10 1 Power Snatch + 1 Squat snatch *Heavier than Thursdays weight Metcon: 5 rounds for time 300m Row/Ski 20 DB Hang Clean +…
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 6 sets- 2 Front squats + 1 Jerk Build in weight each set. EMOM x 10 – Technique work 1 Power Snatch + 1 Hang Squat snatch 1 Squat snatch + 1 Hang Power snatch Metcon: 4 rounds for time 20 Wallballs (9/6)…
Endurance
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Endurance In Pairs Cash in: 100 Calorie Bike/ Row YGIG- 5 rounds each 30 Jumping Lunges 15 Hand release push ups Straight into…. YGIG- 5 rounds each 20 Wallballs 10 Burpees Cash out: 100 Cal Bike/ Row
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 6 sets: (From the rack) 3 Overhead Squats All at same working weight. EMOM x 10 1 Power Clean + Push Jerk 1 Squat Clean + Split Jerk Same min Metcon: 3 min ON – 2 min OFF x 4 15/11 Cal Bike…
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 6 sets: 3 Front Squats Complete all 6 sets at one working weight. 6 sets: Technique work 1 Push press + 1 Push Jerk + 1 Split Jerk Metcon- 3 rounds for time 15/10 Cal Bike 15 Hang Power Cleans (42.5/30) 15 Bar…
CrossFit Endurance WOD
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Endurance WOD In PAIRS 2 min ON – 1 min OFF Using 1 x dB each 1- Max cal Bike/Row/ Ski 2- Max synchro dB hang squat cleans 3- Max Wallballs 4- Max synchro DB devil presses x 3
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Strength work: 5 sets: 5 Deadlifts Gradually build in weight each set. EMOM x 10 3 Touch and Go Power cleans + 12 Jumping Lunges Metcon: For time 120 Wallballs 60 Db Hang CJ (1xDB) 30 Single arm devil presses *Split up however you like.
CrossFit Endurance WOD
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Solo- For time 100/85 Calorie Row/Bike/Ski 50 Burpees over Rower/Bar 50 Toes to bar/75 H Knee Raises 50 Burpees over Rower/Bar 50 Toes to bar/75 H Knee Raises 100/85 Calorie Row/Bike/Ski
CrossFit
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 5 sets- From the rack 5 Back Squats EMOM x 10: 3 TNG Snatches + 3 Burpees Over Bar Metcon: For time 50/40 Cal Bike/Row/Ski 100 Air Squats 50/40 Cal Bike/Row/Ski 50 DB GTOH 25 Push ups 50 DB GTOH