CrossFit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 4k row/ski Every 2 minutes 7 burpees Cindy Every 2 minutes 7 thrusters 42.5/30kg
CrossFit
CrossFit BFG – CrossFit Weightlifting Snatch Hang snatch (6×1 ) 80% of max hang snatch Weightlifting OHS (5X5 ) Metcon Metcon (Time) 30/20 cal bike/row 30 clean and jerks 65/42.5kg
EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 20 minute emom 1/ 5 cal bike plus 12 burpees 2/ 10 walll balls plus 10 dumbbell snatch 3/ 30 DU/skips plus 10 dumbell thrusters 4/ rest
CrossFit
CrossFit BFG – CrossFit Weightlifting 2 power cleans 1 squat clean 1 push jerk (5 heavy sets ) All TnG reps Weightlifting Back squats (5 heavy singles ) Metcon Metcon (Time) 10/8/6/4/2 Power snatch 70/55kg 20/18/16/14/12 Wall balls
CrossFit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 10 Minute time cap Rest 2 minutes between wods 10 minute max cal bike/ski 10 cal row 20 air squats 10 rounds for time Grace ( emom 7 burpees over bar) Annie 50/40/30/20/10 Ab mat sit ups DU
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Muscle-ups Ascending ladder for 12 mins: 1 ring muscle-up, 3 cal bike/ski 2 ring muscle-ups, 6 cal bike/ski 3 ring muscle-ups, 9 cal bike ski.. Metcon Metcon (6 Rounds for reps) On the 4:00 x 6 rounds: 16 dumbbell snatches (22.5/15) 14 burpees over dumbbell 12 toes to bar…
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Push it real good! Emom x 10 15 push ups + 5 burpees Weightlifting Deadlift Emom x 10 Odd: 12 Deadlifts (100/75) Even: 60 Double unders Metcon Metcon (Time) Buy in: 75 cal bike/ ski Directly into.. 3 rounds of: 21 chest to bars 15 overhead squats (50/37.5) 9…
CrossFit
CrossFit BFG – CrossFit Weightlifting Power clean hang power clean push jerk (5 heavy sets ) Weightlifting Power snatch hang power snatch OHS (5 heavy sets ) Metcon Metcon (Time) 3 rounds for time 30 wall balls 20 Burpees over bar 10 deadlifts 100/70kg
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 1-2-3-4-5-6-7-8-9-10 Dumbbell squats (22.5/15) 30 double unders after each set Metcon Metcon (Time) 5 rounds for time: 5 rope climbs 10 dumbbell box step overs (22.5/15) 15 chest to bars Cool Down
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Snatch balance 5 x 3 snatch balance @ 100% of 1RM snatch Weightlifting Squat snatch Emom x 10 3 Squat snatches (65% of max snatch) + 6 Push-ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 10 handstand push-ups 20 air squats 30 dumbbell snatches (22.5/15) Cool Down