CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Tuesday Metcon: ‘Repeat workout’ For time 120 Air squats Every 20 reps 10 jumping lunges 90 hand release press ups Every 15 reps 10 down ups 60 Air squats Every 10 reps 10 v ups
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Evening session: 30 mins total: Every 5 mins alternating- 1- 50 DU / 100 singles 20 KB Russian swings 10 V ups 20 KB Russian Swings 50 DU/ 100 singles 2- 20/14 Cal Row or 50Mountain climbers 10 KB thrusters 10 Burpees 10…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday: Warm up: 21 Russian twists 15 Reverse lunges 9 Push ups x 3 Metcon: EMOM x15 1-14 Hang snatches + 14 Air squats 2- 40 sec Max Cals or skips or mountain climbers 3- 8 DB squat snatches + 8 Down ups ( Rest…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Saturday morning Metcon 90 secs on / 30 off 60 secs on / 60 off 30 secs on/ 30 off 1- Max calories or Amrap: 20 Mountain climbers + 20 Star jumps 2- Amrap 8 DB hang snatches + 8 DB lunges 3- Burpees 4-…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Friday: Warm up- 3 sets 30 Jumps on the spot 20 Pvc pipe presses 10 Dislocations Metcon: For time ‘Annie’ 50-40-30-20-10 Double Unders or Star Jumps Ab mat sit ups Straight into.. ‘Mad Annie’ 50-40-30-20-10 Double unders or Mountain climbers 25-20-15-10-5 Down ups
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Thursday BFG workout Warm up- 3 sets 10 windmills 10 Hollow to vsits 10 Hilo planks Metcon 4 x 5 min Amrap All with one single DB or KB (All with 1 min rest in between each) 1- 20 jumps over DB…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Wednesday Warm up: 20 sec squat hold 20 sec plank 20 sec hollow 30 sec rest X 3 Metcon: W1- ALT EMOM x 10 1- 20-12 Ab mat sit ups 2- 10-6 V ups W2- FOR TIME 20-18-16-14-12-10-8-6-4-2 Jumping lunges 10-9-8-7-6-5-4-3-2-1 HRPU Directly into…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Warm up: 30 sec vsit 15 sec r leg straight 15 sec l leg straight 30 sec rest x3 Metcon: EMOM x 30 1- 40 sec max Cals or max Mountain climbers 2- 5 V ups 10 press ups 15 air squats 3- 40 sec…
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Evening session: 6 rounds 25 m Shuttle run x 2 30-25-20-15-10-5 DB hang snatches Rest 2 mins 6 rounds 25m run 25m Bear crawl 30-25-20-15-10-5 DB Goblet squats Rest 2 mins 6 rounds 15m shuttle dB oh lunges 30-25-20-15-10-5 Down ups
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Metcon: 30 dB hang snatches 30 sit ups 20 dB OHS 20 sit ups 10 DB squats snatches 15 dB stoh 15 down ups 10 dB squats 10 down ups 5 thrusters 5 down ups Rest 2 mins Repeat