Strength and Size
CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) Narrow grip bench press Barbell underarm bent over rows Seated shoulder press TRX press up with knee tuck 5×15 Explosive jump squats 5×15 Split squats Cool Down
Intensity x3
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) 20 Synchro Burpees 50 wall balls 50 press ups 50 squat to press 50 cal row run Repeat up to 100 burpees. Cool Down
Team WOD
CrossFit BFG – Team WOD Warm-up Metcon (No Measure) 1000m Row 50 Box Jumps (30″/24″) 30 Thrusters (60Kgs/42.5Kgs) 10 Muscle-Ups / 20 Strict Pull-Ups *Straight Into 15 Mins. AMRAP: 50-40-30-20-10 Snatch (Power Or Squat) (40Kgs, 45Kgs, 50Kgs, 55Kgs, 60Kgs) Cool Down
Barbell Club
CrossFit BFG – Barbell Club Warm-up Weightlifting Clean and squat jerk (5×1) Weightlifting Clean Pulls (6×3) Weightlifting 15 Minute macho man 3 power cleans 3 front squats 3 push jerks 85kg/60kg Cool Down
CrossFit
CrossFit BFG – CrossFit Warm-up Burpee Muscle-Ups For Time: 30 Burpee Muscle-Ups Metcon Metcon (Time) 5 Rounds For Time: 5 Wall Climbs 50 Double Unders Gymnastics HSPUs 3 Rounds for Time: 10 Handstand Push-Ups (Any Type) (I ain’t got no type) 15 Push-Ups Cool Down
Gymnastic Skills
CrossFit BFG – Gymnastics Skills Warm-up Metcon Metcon (10 Rounds for reps) Pull up/ Bar muscle up technique 10 minute mom 5-10 reps Cool Down
Crossfit
CrossFit BFG – CrossFit Warm-up Weightlifting 1 Clean 4 Front squats for max weight Weightlifting 3 TnG Power clean and push jerk For max weight Weightlifting 15 Minute emom 2 snatch at 80% + 2 BOB each minute burpees increase by 2 reps Cool Down
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 12 minutes: 15 Box Jumps (24″/20″) 12 Push Press (50Kgs/35Kgs) 9 Toes-to-Bar Metcon Metcon (Time) 27-21-15-9 for Time Row (calories) Thrusters (42.5Kgs/30Kgs) Cool Down
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 40 Minute EMOM 1/ 20/15 cal Bike 2/ 10 wall balls plus 10 burpees 3/ 10 Clean and jerks 60kg/40kg 4/ 10 press ups and 50 Du 5/ Rest 8 Rounds Cool Down
Intensity x3
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (Time) 10 burpees 20 squats 5 rounds 10 squat to press 20 mountain climbers 5 rounds 10 high swings 20 slam balls 5 rounds Cool Down