Crossfit

CrossFit BFG – CrossFit Weightlifting Clean pull Squat clean Front squat Jerk 12 minutes to build to a max Weightlifting Clean and jerk 85% of complex 4×2 Metcon Metcon (AMRAP – Reps) 10 minute amrap 1 devil press 2 t2b 2 devil press 4 t2b 3 devil press 6 t2b etc

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Snatch 12 min- Snatch balance Build and find a heavy single Emom x12 3 Power snatches @70-75% of 1rm Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP: 12 Cal bike/Row/Ski 9 HSPU or Hand R push ups 6 Devil press (2×22.5/15)

CrossFit

CrossFit BFG – CrossFit Metcon Metcon (Time) Cash in: 50 toes to bar / toes to rings 5 rounds of: 50 ft. dumbbell overhead walking lunges (1×22.5/15) 20 box step ups (1×22.5/15) 10 target burpees Cash out: 50 toes to bar / toes to rings

CrossFit

CrossFit BFG – CrossFit Push and Pulls Focus on quality of the movements: 4 rounds: 15 Push ups 10 Barbell Rows 50/35 5 Strict Hspu/ Pike Pu Straight into… 4 Rounds: 15 Ring Rows 10 Strict presses 50/35 5 Strict Pull ups/ banded Metcon (Time) Metcon for time: 1000m Row/Ski or 50/40 Cal Bike (1…

CrossFit

CrossFit BFG – CrossFit Clean + Jerk 10 min- Find a 3 rep max Front squat (from the floor) 10min- Find a 3 rep Max STOH (from the floor) Metcon (Time) 5 Rounds for time: 50 Double Unders 12 Alt arm DB thrusters (2×22.5/15) 8 Burpees over DB 4 Bar MU or C2B

EMOM Madness

CrossFit BFG – EMOM Madness Metcon (No Measure) Alt emom x18 1- 12-20 cal Row 2- 12-20 cal Bike 3- Rest Choose a rep scheme you can maintain!!

CrossFit

CrossFit BFG – CrossFit Snatch Power snatch + Hang Squat snatch 6 sets Increasing weight each set OHS : New Weightlifting Totall (Total Weight) Overhead Squat (1 Rep Max) Metcon (Time) For time: 15-10-5-10-15 DB snatches (1×22.5/15) DB box step overs (1×22.5/15) C2B/ Pull-Ups

CrossFit

CrossFit BFG – CrossFit Metcon Metcon (Time) 10 rounds for time: 15 cal bike 20 dumbbell hang clean and jerks (1×22.5/15) 25 ft. handstand walkies / 3 wall climbs Cash out: 100 alternating pistols / 200 jumping lunges

CrossFit

CrossFit BFG – CrossFit Skill work: strict 7 rounds for Quality use this time to practice: 5 Strict Ring Dips 4 Strict Pull ups/c2b 3 Strict Deficit Hspu 2 D-ball squats 1 L-sit legless Rope climb Metcon (Time) For time: 60/45 Cal Row 90 Double unders 9 Squat cleans 70%of 1rm 40/30 Cal Row 60…