Crossfit

wod

CrossFit BFG – CrossFit TnG Squat clean triples (5×3) Weightlifting Find a Heavy split jerk single (5×2 at 80%) Metcon Metcon (Time) 15 OHS 40kg/20 15 pull ups 3 rounds 10 OHS 50kg/30 10 c2b 3 rounds 5 OHS 60kg/40 5 Bar muscle ups 3 rounds

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon (No Measure) 24 Minute EMOM 10/15 cal bike 10 Burpees plus 10 High swings 10/15 cal row 10 Dumbell snatch plus 30 DU

Team WOD

wod

CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) For Time: (Teams Of 2s One Athlete Works At A Time) Buy In: 150 Abmat Sit-ups 3 Rounds For Time: 50 Toes To Bar 25 Squat Cleans (60Kgs/42.5Kgs) 50 Ring Dips 25 Squat Snatches (60Kgs/42.5Kgs) Cash Out: 300 Double Unders Cool Down

Barbell Club

wod

CrossFit BFG – Barbell Club Weightlifting Power clean hang power clean power jerk (Then 6 sets 1 90%) work up to heavy single Weightlifting Power snatch Hang power snatch OHS (6×1 ) Heavy single then 6 sets 90%

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 30 D-Ball Over Shizzle For Time (70Kgs/50Kgs) Weightlifting Deadlifts + Rows 4 Well Controlled Sets: 10 Clean Grip Deadlifts + 10 Bent Over Rows (60Kgs/42.5Kgs) *Finish Each Set Without Leaving The Bar Metcon Metcon (Time) 5 Rounds For Time Of: 20 Cal. Air Assault 15 Overhead Squats…

Crossfit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds) 10 Minute Alternating EMOM 1 Hang Snatch HEAVY 10-20 C2b Pull ups Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute Emom 1-7 Bar muscle ups Metcon Metcon (AMRAP – Rounds and Reps) Get comfortable with the uncomfortbale and everything will be allllllllllllllllllll good. 30…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds For Time: (16Kgs/12Kgs) 10 Double Kettlebell Clean & Jerks 10 Double Kettlebell Snatches 10 Double Kettlebell Thrusters 10 Kettlebell Push-ups Weightlifting Clean & Jerk EMOMx10 3 Position Clean + 3 Position Jerk (60%-70% Of 1RM Clean & Jerk) Metcon Metcon (Time) 3 Rounds For Time:…