Team WOD

wod

CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 2s: Buy In: 100 Synchro Abmat Sit-Ups Then, 9-15-21 Deadlifts (100/70) Handstand Push-Ups Toes To Bar Straight Into… 21-15-9 Cleans (60/42.5) Ring Dips Pistols Straight Into… 9-7-5 Muscle-ups Snatches (60/42.5) Straight Into… 5-7-9 Rope Climbs D-Balls Over Shoulder (70/50) Cash Out: 50 Synchro Burpees

TeamWOD

wod

CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 2s: (For Time) Buy In: 1000m SkiErg 3 Rounds For Time Of: 40 Strict Presses (40Kgs/25Kgs) 30 Partner Skip Rope 20 Synchro Burpee Pull-Ups 10 Power Snatches (60Kgs/42.5Kgs) Cash Out: 20 Rope Climbs Cool Down

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Squat Snatches Emomx10 3 Touch n Go Squat Snatches (60Kgs/ 42.5Kgs) Weightlifting Cluster Emomx10 5 Touch n Go Clusters (60Kgs/ 42.5Kgs) Metcon Metcon (Time) 4 Rounds For Time: 80 Double Unders 8 Ring Muscle-Ups 6 D-Ball Over Shoulder (70Kgs/ 50Kgs) 400m Run Cool Down

Crossfit

wod

CrossFit BFG – CrossFit 1 power clean 1 squat clean TnG (5×1) Heavy single Metcon Metcon (No Measure) Every 3 minutes for 15 minutes 10 c2b 15 Burpees over rower 20 cal row Weightlifting 1 power snatch 1 snatch TnG (5×1) Heavy single

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Handstand Push-Ups + Dips Emomx10 Odd: 15 Handstand Push-Ups Even: 20 Ring Dips Weightlifting Strict Press + Strict BTN pull-ups Emomx10 Odd: 12 Strict Presses (40% Of 1RM Push Jerk) Even: 6 Behind The Neck Strict Pull-Ups Metcon Metcon (AMRAP – Rounds and Reps) 15 Mins. AMRAP 1 Peg…

Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 40 seconds max effort 20 seconds rest Cal bike DU Thrusters Cal row OHS BOB Box jumps Dumbell clusters 1 minute rest x5

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) Amrap 10: SkiErg Calories On the minute 3 Thrusters (50Kgs/35Kgs) Weightlifting Snatch Emom x 10 Power Snatch + Snatch Balance + Overhead Squat + Squat Snatch (55-60% Of 1RM Snatch) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 3 Thrusters (42.5 Kgs/ 30Kgs) 3…