CrossFit

CrossFit BFG – CrossFit

Warm-up

Weightlifting

BTN snatch grip push jerk

2 sets of 3 @60% of 1RM snatch

2 sets of 3 @70% of 1RM snatch

3 sets of 3 @80% of 1RM snatch

Weightlifting

Power snatch + overhead squat

2 sets of 3 power snatch + 4 overhead squats @60% of 1RM snatch

5 sets of 3 power snatch + 4 overhead squats @70% of 1RM snatch

Metcon

Metcon (Time)

5 rounds for time:

20 back squats from the floor (60/45)

10 burpees over bar

5 ring muscle-ups / 10 chest to bars / 12 pull-ups