CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For Time: 2,000 Meter Row 50 Thrusters (42.5/30) 30 Bar Muscle-ups Rest 5 mins.. (load barbell for deadlifts) For Time: 20 Handstand push-ups 20 Deadlifts (140/110) 20 Handstand push-ups Weightlifting Clean and Jerk Emom x 10 1 Squat clean + 2 Push jerks + 1 Split jerk…

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Pause at the knee snatch (5×2 Moderate weight ) Pause at the knee power cleans (5×2 ) Metcon (No Measure) In paris fast as possible 20/15 cal row 10-20 burpees over rower

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 5 Rounds for time: 6 D-ball over shoulder (70/50) 12 Alternating one arm push-ups / 20 Push-ups 18 Cal. bike/ski Metcon Metcon (Time) “Nancy” 5 Rounds for time: 400m run 15 Overhead squats (42.5/30) Metcon Metcon (AMRAP – Reps) As many burpee pull-ups as possible in 8…

Crossfit endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) Partner intervals 1 minute on / 1 minute off x 3 Assault bike/ Rower Wall balls C2b 10 thrusters max Du Pistols Dumbell snatch Burpee box jumps

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (No Measure) Alternating on the minute x 12 Odd: 10 Handstand push-ups / 15 Push-ups Even: 3 Power cleans + 1 Split jerk (75% of 1RM clean and jerk) Metcon Metcon (Time) 4 Rounds for time: 4 Rope climbs 8 Thrusters (50/35) 12 Pistols 16 Toes to bar…

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 20 Minute emom 1/ 5 clean and jerks plus 10 burpees 2/ 15 dumbell thrusters 3/ 12 t2b plus 12 kettlbell STOH 24/16kg

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Front squats (6×3 ) Weightlifting OHS (6×3 ) Metcon Metcon (No Measure) Every 3 minutes for 7 rounds total 5 clusters 60/45kg 10 pull ups 15 cal bike/row/ski

Team WOD

wod

CrossFit BFG – Team WOD Warm-up Metcon Metcon (No Measure) In teams of 5 only 1 team mate allowed per station. Complete as many rounds as possible in 30 mins. Station 1- 20 Cal. Bike (No Arms) Station 2- 20 Handstand Push-ups / 30 Push-ups Station 3- 30 Box Jumps (24”/20”) Station 4- 30 Wallballs…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (4 Rounds for reps) EMOM x 16 (4 Rounds): A) 7 Wallballs (14/9) + 5 Bar Muscle-ups B) 15 Box Jumps (24/20) C) 7 Power Snatches (50/35) + 7 Overhead Squats D) 18/14 Calorie Row Metcon Metcon (Calories) 18:00 Recovery Effort Bike -Every 3:00 Complete 12 Kipping Handstand…