Crossfit

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CrossFit BFG – CrossFit Warm-up Weightlifting Hang Clean push Jerk Split jerk Double (6×2 Heavy) Don’t drop the bar until the whole set is done Metcon Metcon (Time) 21-15-9 Front squats Push jerk 60/30 21-15-9 Power clean c2b Cool Down

EMOM Madness

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CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (No Measure) Alternating 10 minute EMOM 10 clean and jerks 60kg 15 burpees 2 Minute rest 10 minute EMOM 5 strict HSPU 40 DU Cool Down

Strength and size

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CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) 30/30×4 Wide grip bench press TRX chest fly Barbell upright row Alternating kettlebell press Front squats 60/40 Squat pulse Deadlifts Cool Down

Intensity x3

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CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (Time) Partner wod 100 cal row 100 swings 100 wall balls 100 press ups 100 squats 100 burpees Cool Down

Team WOD

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CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) For Time: Teams of 2 400m Run (Both Athletes) 100 Pull-Ups (One Hanging on the bar) 200 Push-Ups (One Holding Push-Up Plank) 300 Abmat Sit-Ups (One Holding Elbow Plank) 400 Air Squats (One Holding Bottom Position In A Squat) 400m Run (Both Athletes) Cool Down

CrossFit

wod

CrossFit BFG – CrossFit Metcon Metcon (No Measure) EMOM x 10 3 Power Snatches + 3 Overhead Squats (60Kgs/42.5Kgs) Metcon Metcon (Time) 3 Rounds For TIme: 30 Cal. Row 20 Toes to Bar 10 Hang Power Snatches (50Kgs/35Kgs) Cool Down

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Snatch Heavy single 5 sets @80% of heavy single Weightlifting Strict shoulder press push press (6×1) Gymnastics Bar Muscle ups Cool Down

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Power Clean And Power Jerk 10 Mins. to find 3 Rep (Heavy)Touch & Go Power Clean & Power Jerk Weightlifting Front Squat (5×5) 3 Sec. Pause at the bottom Metcon Metcon (Time) For Time: 21-15-9 Deadlifts (100Kgs/70Kgs) Handstand Push-Ups Metcon Metcon (AMRAP – Reps) Max Burpees Over The Bar in…