Barbell Club

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CrossFit BFG – Barbell Club Warm-up Weightlifting TnG Power snatch (5×5) Weightlifting Hang Clean (6×1) Build up to a heavy single over 6 sets Weightlifting Barbell Cycling (5×10) 10 UNBROKEN clean and jerks every 2 minutes for 10 minutes RX 70kg/ 50kg Cool Down

CrossFit

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CrossFit BFG – CrossFit Warm-up Metcon Metcon (No Measure) AMRAP 5:00: 400m Run 15 Burpees Over Bar Max Power Cleans (60Kgs/42.5Kgs) Rest 2:00 AMRAP 5:00: 400m Run, 10 Burpees Over Bar Max Power Cleans (70Kgs/50Kgs) Rest 2:00 AMRAP 5:00: 400m Run 5 Burpees Over Bar Max Power Cleans (85Kgs/60Kgs) Gymnastics Kipping Handstand Push-ups EMOM x…

Crossfit

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CrossFit BFG – CrossFit Warm-up Metcon Metcon (Weight) 12 Minute Alternating emom 5 tng squat cleans 5 Ring Mu/ C2B/ strict pull up 12 Minute alternating emom 5 Squat snatch 5 Strict HSPU Weightlifting Power clean (5×5 TnG) Weightlifting Power snatch (5×5) Touch n go Cool Down

CrossFit

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CrossFit BFG – CrossFit Warm-up Metcon Metcon (No Measure) Emom x 10 2 Power Cleans + 2 Thrusters (60Kgs/42.5Kgs) Metcon Metcon (Time) 5 Rounds For Time: 60 Double Unders 30 Cal. Row 15 Squat Snatches (60Kgs/42.5Kgs) Cool Down

Intensity x3

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CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) 2 Minutes on AMRAP 30 seconds off x 2 10 cal bike 10 burpees 10 Thrusters 10 BOB Max Cal row Cool Down

Crossfit Endurance

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CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 2 Minutes on amrap 1 Minute on x3 20 wall balls 20 DU Hang power cleans 20 Kettlbell snatch 20 press ups 20 squats 15 pull ups 15 T2B 15 High swings 15 OHS 15 Power cleans 10 BOB 10 Thrusters Cool Down

CrossFit

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CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For Time: 50 Back Squats (60Kgs/42.5Kgs) 40 Pull-ups 30 Shoulder to Overhead (60Kgs/42.5Kgs) 50 Front Squats (42.5Kgs/30Kgs) 40 Pull-ups 30 Shoulder to Overhead (42.5Kgs/30Kgs) 50 Overhead Squats (30 Kgs/20Kgs) 40 Pull-Ups 30 Shoulder to Overhead (30Kgs/20Kgs) Cool Down

Intensity x3

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CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (Time) 50,40,30,20,10 Burpees High swings squat to press Cal bike Man makers Metcon Metcon (Time) 50,40,30,20,10 Burpees Squat to row Clean and press Cal ski erg Squat cleans Cool Down

Strength and size

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CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) Partners x4 Push press Narrow grip press ups Chin ups Single arm row Stiff leg deadlifts Leg raised split lunges Ski sit Banded walks Cool Down