Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) 10 clean and jerks 60kg/45kg 15 burpees over bar 15 wall balls 15 hand release press ups 15 t2b 15 American swings 50 DU 5 rounds Eaxh round c+j drop ny 2 reps and increase weight by 10kg for men and 5kg for women

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics HSPUs + C2B Amrap x 10 1 handstand push up + 1 chest to bar pull-up 2 handstand push ups + 2 chest to bar pull-ups 3 handstand push ups + 3 chest to bar pull-ups.. & so on Weightlifting Clean & jerk Emom x 10 3 tng power…

Anarchy Hour

wod

CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) In pairs 1 minute on 1 minute off x3 Ski erg wall balls Rower Dumbell thrusters DU Ab mat sit ups Assault bike Burpee over rower Cool Down

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 1/ 10/8 plus 10 burpees over rower 2/ 10/8 cal ski erg plus 10 wall balls 3/ 50 du 4/ rest 5 rounds

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting 1 power snatch 1 squat snatch Then 7 snatch singles Weightlifting Snatch balance (8×2 ) Metcon Metcon (No Measure) In 3,s 20 cal bike 15 thrusters 42.5/30kg 5 rounds Sprint work

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics C2B + Pistols Amrap x 10 1 strict chest to bar/strict pull-up 2 pistols 2 strict chest to bar 4 pistols 3 strict chest to bar 6 pistols… & so on Weightlifting Strict press 5 sets of 10 strict presses @ 45-50% or 1RM clean & jerk (Or use…

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting 2 cleans 1 jerk (6 heavy sets ) Metcon Metcon (No Measure) 10 Minute emom 3 power cleans 3 front squats 3 push jerks 82.5kg/ 50-60kg Metcon Metcon (Time) 21/15/9 Dumbell front squats 22.5/15kg c2b

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Handstands + Double unders 15 mins Amrap 50’ Handstand walk 100 Double unders Metcon Metcon (Time) 5 Rounds for time: 20 cal bike/ski 30 wallballs (9/6) Metcon Metcon (Time) 3 Rounds for time: 1 Pegboard Ascent / 10 Chest to bars 10 D-ball over shoulder (70/50) Cool Down

Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) Partner work 2 minute on/ 2 minute off x 3 10 T2B 10 Dumbell snatch 10 Thrusters 30 DU 15 wall balls 10 Power cleans 45/30kg 10 cal row 10 burpees over rower

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Handstands + Ring holds 30:30 intervals x 10 Handstand holds against the wall or freestanding Straight into.. 30:30 intervals x 5 Ring support Weightlifting Snatch complex Emom x 7 1 Squat snatch + 1 power snatch + 2 behind the neck push press + 2 overhead squats (@60% of…