CrossFit Endurance WOD

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CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Part A- For time 2000/1600m Row 50 Burpees over rower 1000/800m Row (17 Min Cap) (3 Min REST) Part B- 2 x 8 Min AMRAP’s 1 min REST between 5 Toes to bar 10 DB Hang CJ 15 Wallballs

CrossFit

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 10 MIN EMOM: 1 Snatch + 1 Hang Snatch @70% of your max. 5 sets: From the floor 6 Front Squats Power clean or Squat Clean first rep. Metcon: 10 Rounds for time~: 9 Thrusters 42.5/30 35 Double Unders

CrossFit

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 10 mins: Build to a max 1 Deadlift 1 Clean 1 Hang Clean 1 Jerk 5 sets: 10 Front rack lunges Build in weight each set. Metcon: 3 x 6 min AMRAPs ( 2 min rest between each) 1- 15 Cal Row/Ski 12 DB snatches…

Endurance WOD

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CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Endurance WOD Part A Test 3- Games Quarter Finals test 15 min time cap For time 120 Wallballs 120 Calorie Row (Rest 1 min) Part B 3 min on / 1 min off Round 1- 50/40 Cal bike/ski + IRT max burpees Round…

Welcome Back!!

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 mins- Technique work 1 Snatch Pull + 1 Power snatch + 1 OHS Build weight through the ten minutes. Focus on getting confidence back with the barbell. 10 Min EMOM 1 Power Clean + Jerk + 10-20 Jumping Lunges Choose a…

Lockdown 3.0 Day 93

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Warm up 20 seconds side plank hold 20 seconds side plank dips 20 sec rest x 4 (alternate sides each round) 20 sec v-sit hold 20 sec bridge crunches 20 sec rest x 4 Metcon- For time 10 rounds 10 dB snatches 20 Jumping lunges (Rest…

Lockdown 3.0 Day 88

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) For time 30 min Time cap- 50–40-30-20-10 Lunges 25-20-15-10-5 Push ups 50-40-30-20-10 Sit ups 25-20-15-10-5 V-ups / Tuck ups 50-40-30-20-10 Air squats 25-20-15-10-5 Burpees

Lockdown 3.0 Day 86

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CrossFit BFG – CrossFit View Public Whiteboard () Metcon (Time) Warm up 5 x 30 Russian twists 20 side plank dips 10 Hilo planks Metcon 5 rounds 5 x 1 dB snatch + 2 oh lunges 20 sit ups 5 x 1db snatch + 2 oh lunges 20 Alt v ups 5 rounds 5 x…

Lockdown 3.0 Day 81

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Metcon: 10 rounds- 10 jumping squats 10 jumping lunges 10 rounds- 8 Hi-Lo planks 8 Alt Vups 10 rounds: 6 hand release push ups 6 head touch down ups

Lockdown 3.0 Day 79

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Emom x 18 1- Push ups 2- sit ups 3- Jumping lunges Choose a rep scheme you can look to maintain throughout 🙌🏼 Amrap x 10 9 hang dB cj 6 oh lunges 3 devil presses Rotate arm each round