Barbell club
CrossFit BFG – Barbell Club Weightlifting 5×6 TnG Clean and jerks TnG Snatch OHS Lunges
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Clean and jerk Build up to a heavy complex of 1 power clean + 1 squat clean + 1 push jerk + 1 split jerk Weightlifting Back squats + Front squats Emom x 12 Odd: 5 back squats Even: 5 front squats Metcon Metcon (Time) For time: 1 Cindy…
CrossFit
CrossFit BFG – CrossFit Weightlifting 1 Snatch 2 hang snatch (5 sets at 85% of max hang snatch ) Weightlifting Snatch pulls (6×3 ) Heavy Metcon Metcon (Time) Jackie 1k row 50 empty bar thursters 30 pull ups
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) In pairs: (30 mins cap) 100 cal bike 100 double unders 300m partner carry 75 cal bike 200 double unders 300m partner carry 50 cal bike 300 double unders 300m partner carry Metcon Metcon (Time) For time: 27 cal ski 21 D-ball cleans (70/50) 27 cal ski…
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) 10 clean and jerks 60kg/45kg 15 burpees over bar 15 wall balls 15 hand release press ups 15 t2b 15 American swings 50 DU 5 rounds Eaxh round c+j drop ny 2 reps and increase weight by 10kg for men and 5kg for women Repeat workout:…
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Deadlifts Emom x 12 Odd: 10 deadlifts (120/80) Even: 20 push-ups Metcon Metcon (Time) For time: 30 Snatches 30 burpees 30 Clean and jerks (60/45) Metcon Metcon (Time) 3 rounds for time: 20 pull-ups 20 wallballs (9/6) 50’ handstand walk 50 double unders Cool Down
Crossfit
CrossFit BFG – CrossFit Weightlifting Max hang clean Weightlifting Back squats (4×8 ) Metcon Metcon (No Measure) 10 Power cleans 60/45kg 10 STOH 500 metre row 4 rounds for time 15 minute time cap
EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 20 minute emom 1/ 1 round Cindy 2/ 10 thrusters plus 5 burpeees over bar 3/ Max cal bike 4/ rest
Crossfit
CrossFit BFG – CrossFit Weightlifting Power Clean Heavy single Weightlifting Power snatch heavy single Metcon Metcon (Time) 5 power cleans 70/50kg 5 front squats 5 STOH 5 bar muscle ups 5 rounds for time
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 10 rounds for time: 30 double unders 15 wallballs (9/6) Metcon Metcon (5 Rounds for time) 5 Rounds IGYG: 15/12 cal bike 100 feet D-ball carry (70/50) 5 D-ball squats Metcon Metcon (AMRAP – Rounds and Reps) Amrap 10: 10 dumbbell reverse lunges (22.5/15) 10 chest to…