CrossFit

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CrossFit BFG – CrossFit Warm-up Gymnastics Handstand Push-Ups EMOMx10 6 Handstand Push-Ups Facing The Wall Weightlifting Clean Grip Snatch EMOMx10 3 Clean Grip Snatches (60-70% Of 1RM) Weightlifting Clean And Jerk EMOMx5 5 Power Clean + Squat Jerk (50-60% Of 1 RM) Metcon Metcon (Time) For Time: 60 Toes To bar 50 Handstand Push-Ups 40m…

Intensity x3

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CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (Time) Halloween special 31 reps Burpees swings wall balls squat jumps squat to press 10 rounds Cool Down

Crossfit endurance

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CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (Time) Halloween Special 31 reps Push Press Wall balls Kettlbell snatch Cal row Overhead squats Burpees squats Ab mat sit ups DU jump lunges 10 rounds

CrossFit

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CrossFit BFG – CrossFit Warm-up Gymnastics V-Ups + Hollow Rocks EMOMx5 15 V-Ups straight into.. EMOMx5 20 Hollow Rocks Weightlifting Clean And Jerk EMOMx5 4 Power Cleans (@75% Of 1RM Clean and Jerk) straight into.. EMOMx5 5 Push Jerks (Same Weight Used For Cleans) Weightlifting Overhead Squat 5 Mins. Overhead Squat Hold (PVC) (Unbroken) Metcon…

Anarchy Hour Terrible 9’s

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CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (Calories) Assault bike 40 seconds on 20 seconds off 9 rounds Metcon Metcon (AMRAP – Rounds and Reps) 15 cal ski erg 15 press ups 9 minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 500 metre row 20 slam balls 9 minute AMRAP Metcon Metcon (AMRAP…

EMOM Madness

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CrossFit BFG – EMOM Madness Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute EMOM 5 TnG Clean and jerks 60/45 plus 10 wall balls every minute for 10 minutes 2 minute rest 10 minute emom 5 Front squats 70/50 plus 10 BOB every minute for 10 minutes

Crossfit

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CrossFit BFG – CrossFit Warm-up Weightlifting 3 Position Snatch (6 sets ) Work up to a heavy set then perform 6 sets Weightlifting Deadlifts (5×3 ) Metcon Metcon (AMRAP – Rounds and Reps) Alternating 10 minute EMOM 10- 15 Thrusters 10-15 BOB Metcon Metcon (AMRAP – Rounds and Reps) Alternating 10 Minute EMOM 5 Hang…

Strength and size

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CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) 12 Minute Alternating EMOM 10 bench press 10 pull ups 12 Minute Alternating EMOM Back squats Ski sit 12 Minute Alternating EMOM Bent over row Handstand press ups 12 Minute Alternating EMOM 5 Double kettlebell Clean and jerks 15 Narrow press ups

Team WOD

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CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 2 (One Athlete Works At A Time) For Time: Cash in 1000m Row 3 Rounds Of: 10 Rope Climbs 20 Snatches (60Kgs/42.5Kgs) 30 GHD Sit-Ups / 60 Abmat Sit-Ups 40 Toes To Bar 50 Double Unders Cash Out 1000m Row Cool Down

Barbell Club

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CrossFit BFG – Barbell Club Warm-up Weightlifting Barbell cycling C+J 4 sets 10 reps UNBROKEN Work up to heaviest set Weightlifting Barbell cycling squat snatch 4 sets 10 reps Squat snatch Weightlifting Narrow grip overhead squats (5×5)