CrossFit
CrossFit BFG – CrossFit Metcon Metcon (Time) In teams of 3’s: For time: 250 cal bike 500 double unders 250 toes to bar 500 double unders 250 cal bike
CrossFit
CrossFit BFG – CrossFit Weightlifting Power clean hang squat clean 5 heavy sets Weightlifting Strict press (5×3 ) Metcon Metcon (AMRAP – Rounds) 15 minute amrap 15 Cal row/bike/ski 10 pistols/ jump lunges 5 Clean and jerks 60/45kg 80 DU
CrossFit
CrossFit BFG – CrossFit Metcon (Time) In Pairs: 3 Rounds of: 50 Cal Bike 40 Front Squats (50/35) 30 Squat Cleans (50/35) 20 Clusters (50/35) 10 Bar Mu/ Ring Dips Cash out: 50 strict Hspu or 100 Hand release push ups
CrossFit Endurance WOD
CrossFit BFG – CrossFit Endurance WOD Metcon (AMRAP – Rounds and Reps) Endurance: In pairs: 1 min Rest between each 5 min workout. – 5 min Cal Row – 5 min Amrap YGIG style: 10 Plate GTOH + 10 plate squats – 5 min Cal Ski – 5 min Amrap YGIG style: 10 Wallballs +…
CrossFit
CrossFit BFG – CrossFit Strict skill Work 3 x 7 back to back! Working on mastering body weight movements. Choose a rep scheme that you can sustain every minute. Try to maintain your own reps throughout! 7 min Emom: 4 strict Pull ups + 8 press ups 7 min emom: 12 Air squats + 12…
EMOM Madness
CrossFit BFG – EMOM Madness Metcon (No Measure) 9 min emom: 1- 15/10 Cal Bike 2- 20 Ab mat sit ups 3- 20 Russian KB swings 2 min Rest 9 min emom: 1-15/10 Cal Row 2- 20 Burpees 3- 20 KB Goblet squats
CrossFit
CrossFit BFG – CrossFit Weightlifting High hang snatch (5×3 ) Weightlifting Front squats (Build to heavy single ) Metcon Metcon (Time) 21/15/9 Thrusters 42.5/30kg C2b straight into 12/9/6 Thrusters 52.5/37.5kg Bar MU
Crossfit
CrossFit BFG – CrossFit Weightlifting Power clean (5×2) TnG Double 5 heavy sets, first set starting at 80% of max power clean Weightlifting Back squats (6×1 ) 6 heavy sets starting at 85% of max back squat Metcon Metcon (Time) 5 Rounds for time 10 t2b 5 devill press Rest 2 minutes into 10 STOH…
CrossFit
CrossFit BFG – CrossFit Metcon Metcon (Time) In pairs: 5 rounds of: 40 cal bike 40 dumbbell squats (2×22.5/15) 40 dumbbell reverse lunges Straight into… 3 rounds of: 40 cal ski 40 one dumbbell box step ups 40 one dumbbell thrusters (22.5/15)
CrossFit Endurance WOD
CrossFit BFG – CrossFit Endurance WOD Metcon (AMRAP – Rounds and Reps) Endurance: Work as a pair- 1 work and 1 rests interval style – but totals will be combined to try and complete as many reps as possible! 1 min on 1 min off: – Cal Row – Burpees over rower – DB Snatches…