Team WOD

CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams of 2s (one athlete works at a time) 4 Rounds for time of: 600m SkiErg 40 shoulder to overhead (42.5kgs/30kgs) 40 sumo deadlift highpulls 20 D-ball over shoulder (70kgs/50kgs) 20 Cal. bike each Cool Down

Crossfit

CrossFit BFG – CrossFit Weightlifting P: Power clean Hang clean Heavy single EMOM @90% 1 power clean hang clean 5 bar facing burpees 10 minutes Weightlifting Power snatch Hang power snatch Heavy single 10 minute EMOM 90% plus 30 DU Metcon Metcon (No Measure) 18.0 21/15/9 Dumbbell snatch burpees over dumbbell

CrossFit

CrossFit BFG – CrossFit Warm-up Weightlifting Barbell Cycling AMRAP 5: 9 Power snatches (60kgs/42.5) 15 Thrusters 21 Power cleans Time remaining: Max overhead squats Gymnastics Handstands 30 Reps of 360 in 10 mins Metcon Metcon (Time) 4 Rounds for time: 5 Muscle-ups 10 Clean and jerks (60Kgs/42.5Kgs) 15 Toes to bar

CrossFit

CrossFit BFG – CrossFit Warm-up Weightlifting Snatch Shizzle On the :90 Seconds x 8 Rounds @ 50% 3 Power Snatch 2 Hang Squat Snatch 1 Squat Snatch Gymnastics Double unders + Strict Shiz AMRAP 7: 20 Double-Unders, 1 Strict Handstand Push-up 20 Double-Unders, 2 Strict Handstand Push-ups 20 Double-Unders, 3 Strict Handstand Push-ups Climb until…

Crossfit endurance

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 100/150/200 DU Buy in 30 wall balls 25 OHS 35/20 20 Dumbell snatches 22.5/15kg 15 Power cleans 10 Thrusters 5 Bar MU/Strict pull ups 4 Rounds 100/150/200 DU

CrossFit

CrossFit BFG – CrossFit Warm-up Weightlifting Power clean and jerk On the min x 5 4 power cleans (80kgs/60kgs) Straight into.. On the min x 5 4 push jerks (pick up the bar from the floor) (80kgs/60kgs) Straight into.. On the min x 5 2 heavy clean and jerks (athlete‚Äôs choice on weight) Gymnastics Muscle-ups…

EMOM Madness

CrossFit BFG – EMOM Madness Metcon (No Measure) 20 Minute EMOM 1/ 18/15 Cal row 2/ 20 Dumbbell snatches 22.5kg/15 3/ Max burped box jump overs 4/ Rest

Crossfit

CrossFit BFG – CrossFit Weightlifting Snatch 80% on Bar 16 Minute Alternating emom 1/ 2 snatches 2/ 12 Bar facing burpees Weightlifting 6X2 Snatch balance Working on speed under the bar not heavy weight