CrossFit
CrossFit BFG – CrossFit Weightlifting Clean and jerk Heavy single Metcon Metcon (No Measure) 10 minute emom 1/ 3 squat clean and jerks 75% of weight hit 2/ 15 t2b Metcon Metcon (Time) 15.5 27,21,15,9 Cal row Thrusters 425kg/30kg
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) every 2 minutes for 18 minutes 1/ 30/20 cal bike 2/ 12 burpees plus 25 wall balls 3/ 100 DU
CrossFit BFG – Barbell Club Metcon Max Lifts Hang clean Hang snatch Push jerk ( From the rack)
CrossFit BFG – CrossFit Warm-up Weightlifting Strict press + pull ups 3 x 10 strict presses 5 strict pull ups between each set Weightlifting Deadlifts + HSPU 3 x 10 deadlifts 5 strict handstand push-ups between each set Metcon Metcon (Time) 3 rounds for time: 30 unbroken wallballs (9/6) 20 cal bike 10 toes to…
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 2 Minutes on/ 2 minutes off x3 10 T2b 10 Hang power snatch 50/35kg 10 Thrusters 15 Hand release press ups 10 Hang power cleans 10 Front squats Max Cal row/bike/ski
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For time: 10 thrusters (60/45) 50 double unders 8 thrusters 40 double unders 6 thrusters 30 double unders 4 thrusters 20 double unders 2 thrusters 10 double unders Metcon Metcon (Time) “Modified Cindy” 10 rounds for time: 1-2-3-4-5-6-7-8-9-10 Clean and jerks (60/45) 5 pull-ups 10 push-ups 15…