CrossFit BFG – CrossFit CrossFit (No Measure) 5 sets of 5 OHS (all sets @70% of your max) EMOM x 10 1 power clean + 2 squats + 1 split jerk In pairs For time 30 cleans (60/45) 60 synchro lunges 30 front squats (60/45) 20 wall walks 30 STOH (60/45) 40 synchro down ups
CrossFit BFG – EMOM Madness EMOM (No Measure) 0-20 mins Every 2 mins x 10 12/10 cal row 1 clean 25-45 mins Every 2 mins x 10 12/10 cal bike 6-10 burpees over bar
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 4 sets 10 db bench presses 10 db rows each arm 10 db presses 10 db lateral raises 30 sec tuck hold from the bar. For time 21 squat cleans (60/42.5) 15 Pull ups 9 wall walks 15 squat cleans (70/50) 12 C2B 6 wall walks 9…
CrossFit BFG – CrossFit CrossFit (No Measure) Technique work 5 sets of 5 Drop cleans (Work on feeling your contact point and dropping under the bar fast.) EMOM x 10 3 snatches @75% 3 min on / 1 min off x 3 400m row 20 synchro db hang snatches IRT- max db oh lunges
CrossFit BFG – CrossFit CrossFit (No Measure) Technique work 5 x 5 Snatch balances Work on building confidence in the OHS position. And build speed under the bar. EMOM x 10 3 cleans @75% of your max. Metcon- In pairs 3 min ON : 1 min OFF x 3 30 wallballs 10 double db devil…
CrossFit BFG – EMOM Madness EMOM (No Measure) Every 2 mins for 18. 0-2: 90 seconds cal bike 2-4- AMRAP 7 deadlifts (60/42.5) 5 cleans 3 STOH 4-6 Rest 22-40 mins Every 2 mins for 18. 0-2 90 second cal row 2-4 20 db alternating snatches + max burpees over db 4-6 Rest
CrossFit BFG – CrossFit CrossFit (No Measure) Thursday BFG 0-2 mins: 5 snatches @75% 2-4 mins: 4 snatches @80% 4-6 mins: 3 snatches @85% 6-8 mins: 2 snatches @90% 8-12 mins: find a 1 rep max 1 min on / 1 min off x 5 Max CJ (70/50) Metcon- in pairs For time 30-20-10-20-30 Cal…
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 3 sets all YGIG All for max reps fill failure Strict pull ups Push ups on dbs Barbell curls Barbell strict presses Metcon 5 rounds 10/8 cal bike 50ft HSW or 5 wall walks Straight into 5 rounds 30 du or 60 singles. 3 devil clusters 2…
CrossFit BFG – CrossFit CrossFit (No Measure) 0-2 mins : 5 squat cleans @75% 2-4 mins: 4 squat cleans @80% 4-6 mins: 3 squat cleans @85% 6-8 mins: 2 squat cleans @90% 8-12 mins: 1 rep max squat clean 1 min on / 1 min off x 5 Max snatches (50/35) For time 30-20-10-20-30 Cal…
CrossFit BFG – EMOM Madness EMOM (No Measure) EMOM x 10 20 du + 1 snatch EMOM x 30 1/ 40 sec row 2/ 40 sec target burpees 3/ 40 sec max toes to bar Aim for consistency each round with your numbers.