Barbell Club

CrossFit BFG – Barbell Club Weightlifting High hang power clean (6×2 ) Weightlifting High hang power snatch (6×2 ) Weightlifting OHS (6×2 )

CrossFit

CrossFit BFG – CrossFit Weightlifting Snatch Heavy single Metcon Metcon (No Measure) 10 Minute emom 3 Squat snatches @70% of weight hit Metcon Metcon (No Measure) Sprint work 15/10 cal bike 15 Unbroken Thrusters 42.5/30kg rest 2 minutes 5 rounds

Crossfit Endurance

CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 40 minute Emom 1/ 3 power cleans 3 front squats 3 push jerks 82.5/50kg 3 burpees 2/ 12 press ups plus 12 dumbell snatches 3/ 20/15 cal row 4/ 5 Bar MU plus 12 t2b 5/ rest

CrossFit

CrossFit BFG – CrossFit Warm-up Gymnastics Handstand hold + push-up Emom x12 Odd: 30 sec handstand hold against the wall / wall facing if you cannot kick up to handstand Even: 20 push-ups / 15 hand release push-ups Weightlifting Thruster Emomx12 Odd: 8 thrusters (50/35) Even: 4 power snatches Metcon Metcon (Time) For time: 50…

Crossfit

CrossFit BFG – CrossFit Weightlifting Back Squats (5×5 ) Metcon Metcon (Time) Grace 60/42.kg Metcon Metcon (Time) 50 wall balls 40 DU 30 Burpees over bar 20 Front rack lunges 10 Pull ups 2 rounds

CrossFit

CrossFit BFG – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) 40 mins window: 1500m run 500m row 100 double unders/200 singles 1000m run 1000m row 100 double unders 500m run 1500m row 100 double unders As many burpees as possible in the remaining time Cool Down

Crossfit

CrossFit BFG – CrossFit Weightlifting Power clean Power jerk Heavy single Weightlifting Power clean power jerk (5×2 ) 80% of weight hit Metcon Metcon (Time) 15/12/9/6 STOH 70/55kg Bar facing burpees Dumbbell deadlifts 22.5kg/15kg

CrossFit

CrossFit BFG – CrossFit Warm-up Gymnastics Rope climb 30 rope climbs for time Weightlifting D-ball 30 D-ball over shoulder for time (70/50) Metcon Metcon (Time) 5 rounds for time: 15 cal bike/ski 10 dumbbell thrusters (22.5/15) 5 d-ball squats (70/50) Cool Down

Crossfit endurance

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) Partner intervals 1 minute on / 1 minute off x 3 Assault bike/ Rower Kettlebell high swings 15 t2b plank hold 15 thrusters max DU 15 OHS max pistols Dumbell snatch Burpee over rower