CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Weightlifting Power clean hang squat clean split jerk Build to heavy single Then 5×1 85% Weightlifting Back squats (6×2 ) Metcon Metcon (Time) 21 Thrusters 40/30kg 21 pull ups 15 Thrusters 50/35kg 15 c2b 9 Thrusters 60/40kg 9 bar muscle ups

Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon (Time) 15 OHS 40/30kg 15 wall balls 15 Burpees over bar x5 Into 400 metre run 10/8/6/4/2 Dballs 70/50kg Into 100 cal row

Crossfit

wod

CrossFit BFG – CrossFit 3 position clean (6 sets ) High hang mid thigh below the knee working on speed not heavy weight Weightlifting 2 strict press 4 push jerks (6 sets ) Metcon Metcon (No Measure) 30/20 cal bike In partners or 3’s Sprint as fast as possible to get the calories done At…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For time: 5,000 Meter Row Every 1,000 Meters, complete a :45 Second D-Ball Hold (70/50) at belly level. Metcon Metcon (Time) 3 Rounds For Time: 75 Double Unders 50 Air Squats 15 Power Snatches (60/45) Cool Down

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Clean pulls (6×3) Weightlifting Snatch pulls (6×3 ) Metcon Metcon (Time) 10 Front squats 60kg/42.5kg 10 Pull ups 10 Dumbell box step overs 22.5kg/15kg 10 HSPU 8/6/4/2

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Muscle ups 5 muscle-ups every minute on the minute for 10 minutes / 10 chest to bar pull-ups Weightlifting Snatch 5 sets of 3 snatches with 3 sec pause at the bottom (60-70%) Metcon Metcon (Time) For time: 30 shoulder to overhead (35/25) 15 burpees over bar 30 front…

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 Press ups Pistols Dumbell snatch Burpee box jumps

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Clean and jerk triples (5 sets ) 3 second pause between reps Metcon Metcon (Time) 100/80 cal bike/row/ski emom 4 clean and jerks 60kg/42.5kg Metcon Metcon (Time) 100/75/50 DU 25/20/15 T2B

EMOM MADNESS

wod

CrossFit BFG – EMOM Madness Metcon Metcon (Time) 20 minute emom 1/ 10 deadlifts plus 10 wall balls 2/ 20/15 cal row 3/ 10 hspu plus pull ups 4/ Rest