CrossFit BFG – CrossFit Skill work For Quality not time 5 Rounds: 3 reps Sotts Press 3 Legless Rope climbs 30 sec Handstand hold against wall Metcon (Time) For time: 11 Rounds: 5 Wallballs (9/6) 3 Handstand Push ups 1 Power clean 70/45 7 Rounds: 5 Wallballs (9/6) 3 Strict Pull ups 1 Squat clean…
CrossFit BFG – CrossFit Warm-up Weightlifting Deadlifts + Strict presses + Front Squats 5 Rounds not for time: (slow and controlled) 15 Deadlifts (80/65) 10 Strict presses (45/32.5) 5 Front squats (80/65) (from the floor using the deadlift barbell) Metcon Metcon (5 Rounds for time) 5 sets of 300m sprint Rest 1 min. after each…
CrossFit BFG – CrossFit Metcon Metcon (Time) In teams of 3’s: 3 rounds of: 100/80 cal bike 20 strict chest to bar/ pull-ups 30 strict ring dips/ kipping Straight into.. 5 rounds of: 7 cal ski 7 rope climbs 7 cal ski 7 ring muscle-ups 7 cal ski 7 strict handstand push-ups/ kipping
CrossFit BFG – CrossFit Warm-up Gymnastics Double unders + muscle-ups 5 sets of: 50 unbroken double unders (3 burpees every time you trip or break) 5 stricts muscle-ups / kipping muscle-ups / strict ring dips Weightlifting EMOM EMOMx10: Odd: 15/12 cal row Even: 15 dumbbell thrusters (22.5/15) Metcon Metcon (Time) In pairs: 5 rounds for…
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) In pairs: 0-12 2.5k Row/Ski every 2 mins 10 synchro down ups. 12-15 Rest 15-27- In pairs- split the work. AMRAP: 50 Air squats 50 press ups 50 Jumping lunges 50 Ring Rows 50 Ab mat sit ups. 27-30 rest 30-42: In same pair- For…
CrossFit BFG – CrossFit Warm-up Weightlifting Front squats 5 sets of 5 reps @80% of 1RM Strict presses 5 sets of 5 reps @80% of 1RM Gymnastics Toes to bar Emomx10: Odd: 10 toes to bar Even: 20 sec hanging tuck hold Metcon Metcon (Time) “Jackie Chan” For time: 1000m row 50 thrusters (20/15) 30…
CrossFit BFG – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 100 ft. Dumbbell overhead walking lunges (22.5/15) 50 ft. Handstand walkies/ wall walkies 5 strict pull-ups 5 strict handstand push-ups Metcon Metcon (Time) In pairs: 200 cal bike for time *every 3 mins 20 synchro wallballs (9/6) Cool Down
CrossFit BFG – CrossFit Weightlifting Power clean low hang squat clean Split jerk (6 sets) 85% of max power clean Weightlifting Power snatch Low hang squat snatch OHS (6 sets ) 85% of max power snatch Metcon Metcon (AMRAP – Rounds) 20 minute amrap 8 T2B 10 dumbell hang clean and jerks 22.5/15kg 14 cal…