CrossFit

CrossFit BFG – CrossFit Warm-up Metcon Metcon (4 Rounds for time) 1. On the 0:00… For Time: 400m Run 30 Thrusters (50/35) 400m Run 2. On the 12:00 4 Rounds For Time: 21 Wallballs (9/6) 15 Toes to Bar 9 Handstand Push-ups 3. On the 24:00 6 Rounds For Time: 2 Rope Climbs 4 D-ball…

Crossfit endurance

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) Teams of 3 Partner A works Partner B works Partner B rests. Wall balls/ DU X3 Clean and jerk 60/42.5kg/ t2b x3 Kettlbell man makers/ Dumbell push press 10 pull ups 10 press ups / Air squats Rower/ burpees over bar

Crossfit

CrossFit BFG – CrossFit Weightlifting Snatch doubles Heavy set Weightlifting Snatch 10 minute emom 80% doubles of weight hit Weightlifting Back squats (4×4) Metcon Metcon (No Measure) 15/10 cal bike 10 burpee over rower 5 dball front squats 70/50 i go you go 15 minute amrap

CrossFit

CrossFit BFG – CrossFit Warm-up Gymnastics Muscle-ups + Handstand push-ups AMRAP 10: 3 Bar Muscle-Ups 5 Strict Handstand Push-ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 3 Hang Squat Clean (42.5/30) 3 Toes to Bar 6 Hang Squat Clean 6 Toes to Bar 9 Hang Squat Clean 9 Toes to Bar … Metcon…

Crossfit

CrossFit BFG – CrossFit Weightlifting Power clean (6×2 ) 80% 2 second pause in catch position Weightlifting Power snatch (6×2 ) 80% with 2 second pause in catch position Metcon Metcon (No Measure) 0-8 Minutes 21/15/9 Thrusters 42.5/30kg burpee over bar 8-16 15 reps 4 rounds Pistols/ jump lunges pull ups OHS 42.5/30kg

CrossFit

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 4 Rounds For Time: 20 Cal. Bike 50 Feet Handstand Walk Metcon Metcon (Time) 3 Rounds For Time: 400m Run 10 D-balls Over Shoulder (70/50) Metcon Metcon (AMRAP – Rounds and Reps) AMRAPx15 5 Ring Muscle-Ups 10 Squat Cleans (60/42.5) 15 Cal. Row Cool Down

CrossFit

CrossFit BFG – CrossFit Warm-up Weightlifting Snatch Minutes 0:00 – 4:00 – Heavy Pause Overhead Squat Minutes 4:00 – 8:00 – Heavy Hang Squat Snatch Minutes 8:00 – 10:00 – Heavy Squat Snatch Metcon Metcon (Time) Teams of 3 (One athlete works at a time) For Time: 100 Calorie Row 100 Box Jump Overs (24″/20″)…

EMOM Madness

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 20 minute emom 1/20/15 cal row 2/ 15 burpees straight into 1/ 5 tng squat snatch 50/35kg 2/ 50 du

Crossfit

CrossFit BFG – CrossFit Weightlifting Front squats from the floor (6×5 ) Squat clean the first rep Weightlifting TnG Push jerks (6×10 ) Metcon Metcon (Time) 3 rounds for time: 15 cal row 10 Hang power cleans 50/35kg 5 Strict HSPU 50 DU

Crossfit

CrossFit BFG – CrossFit Weightlifting Power clean Hang Power clean push jerk split jerk (5 sets ) Weightlifting Power snatch Hang power snatch Squat snatch (5 sets ) Metcon Metcon (Time) 21/15/9 Cal row OHS 50/35kg 21/15/9 Power clean 50/35kg Pull ups