CrossFit BFG – CrossFit CrossFit (No Measure) For quality 10-8-6-4-2 Strict presses (50/60/70/80/90%) Every 2 mins x 5 15-12-9-6-3 power cleans (increase weight every 2 mins as reps drop) Metcon 4 rounds for time 400m Row 30 synchro db hang snatches (1 db each) 20 db thrusters (2 dbs) 10 synchro toes to bar
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 3 rounds in pairs All with empty barbell Complete each exercise YGIG (aim for unbroken sets) 20 Push ups or HR 20 Ring rows 20 bb upright rows 20 bb bicep curls Metcon- For time 42 Back squats 50/35 21 Handstand push ups 30 Front squats 50/35…
CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) In pairs 0-20 mins YGIG 200/250m Row + 10 burpees (Rest 5 mins) 25-45 mins In pairs AMRAP 10 cal bike 10 synchro air squats 10 synchro sit ups + 10 each round.
CrossFit BFG – CrossFit CrossFit (No Measure) Back squats 10-8-6-4-2 reps Increase the weight each set. Every 2 mins x 5 15-12-9-6-3 Touch and go power snatches (Increase weight each set) Metcon- In pairs For time 4 rounds 30 partner Wallballs 20 synchro HRPU 10 devil presses
CrossFit BFG – CrossFit CrossFit (No Measure) Overhead Squats 2 sets of 8 (60%) 4 sets of 2 (85%) Every 2 mins x 5 Power snatch + Hang power snatch Squat snatch + Hang squat snatch Metcon- In pairs AMRAP x 12 20 Hang cleans (42.5/30) 20 OHS (42.5/30) 20 Toes to bar
CrossFit BFG – Advanced Gymnastics Gymnastics strength (No Measure) 5 rounds for quality 5 Strict pull ups 10 (EA)Seated alternating db strict presses 20 alternating tuck ups Metcon- for time 10/8/6/4/2 Bar Mu or C2B or Pull ups 5/4/3/2/1 Power cleans @80%
CrossFit BFG – CrossFit CrossFit (No Measure) Front squats 2 sets of 8 60-65% 4 sets of 2 @85-90% 1 complex every 2 mins x 5 1 Power clean + 1 push jerk 1 Hang squat clean + 1 split jerk Metcon- As a pair AMRAP x 12 20 GTOH (42.5/30) 20 Front squats (42.5/30)…
CrossFit BFG – EMOM Madness EMOM/ skill (No Measure) 5 x 3 Snatch grip deadlifts @100-105% (Work on the bar staying close and keeping bum down when lifting up the bar) For quality 10-8-6-4-2 Snatches (50%/60%/70%/80%/90%) EMOM x 24 1- 8-15 calorie assault bike 2- 5-10 DB hang cleans + 5-10 TTB 3- 20-75 Double…
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 5 rounds for quality 10 strict HSPU 15 db rear delt raises 20 strict hanging knee raises Metcon- For time- 10-9-8-7-6-5-4-3-2-1 Double db hang cleans Double db squats 25ft HSW or 3 wall walks
CrossFit BFG – CrossFit CrossFit (No Measure) 4 x 6 back squats (All sets @60-65%) Every 2 mins x 5 3 Hang squat cleans (Build in weight each set) Metcon- In pairs 4 rounds for time 500m Row 30 synchro db hang snatches 10 burpee pull ups