Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) In Pairs 1 run together 15 synchro burpees 10 Pull ups 25 Ab mat sit ups 10 pull ups 35 synchro squats 10 pull ups 5 rounds 2k row to finish
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (No Measure) Emom x 12 Odd: 12 back squats (60/45) Even: 12 handstand push-ups Metcon Metcon (No Measure) Emom x 12 Odd: 14/12 cal row Even: 12 pull-ups Gymnastics Toes to bar 20-16-12-8 Cal bike Toes to bar Pistols Cool Down
Emom Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 18 minute emom 1/ 15/10 cal ski 2/ 50 du 3/ 10 burpees over bar
Crossfit
CrossFit BFG – CrossFit Weightlifting Thrusters (5×5) From the floor Metcon Metcon (No Measure) 10 minute emom 1/ 25ft handstand walk 2/ 10 bar muscle ups ( scale reps as needed)/Banded or jumping Metcon Metcon (Time) 21/15/9 Cal row Dumbbell snatch Wall balls 80 Du after each round
CrossFit
CrossFit BFG – CrossFit Weightlifting 1 snatch 1 hang snatch 2 OHS 5 sets 70-80% of max snatch no misses Weightlifting Back lunges (4×10 ) Metcon Metcon (No Measure) In teams of 3 1 person working at a time Bike sprints 20/12 cals 6 rounds rest 1 minute between rounds
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For time: 200m row 10 clean and jerks (60/45) 400m row 8 clean and jerks (70/52.5) 600m row 6 clean and jerks (80/60) 800m row 4 clean and jerks (90/65) 1000m row 2 clean and jerks (100/70) Metcon Metcon (Time) 3 rounds for time: 100 double unders…
CrossFit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) Check in 15 Ring MU/20 Strict pull ups 30 Reps 4 rounds 1 Run AB mat sit ups Cal row/ski/bike Wall Balls Dumbbell Push press Check out] 15 Ring MU/20 Strict pull ups
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Front squats 2×4 @82% 2×3 @87% 2×2 @92% Metcon Metcon (Time) 15-12-9 Power Snatches (42.5/30) Pull-ups 50/35 cal bike/ski 15-12-9 Power Snatches Pull-ups Metcon Metcon (Time) 21-18-15-12-9 Cal. Ski/bike Handstand push-ups Cool Down
Emom Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 1 k ski erg 1 k row 50 cal bike emom odd minute 5 burpees even minute 10 squats
CrossFit
CrossFit BFG – CrossFit Metcon Metcon (No Measure) 8 Front rack lunges 50kg/35kg 8 bar facing burpees 8 Thrusters 8 C2b 5 rounds in Remaining time Find a max Hang clean 2 Front squats 20 minute time cap Metcon Metcon (No Measure) 10 Minute emom 1/ 60 DU 2/ 10-15 t2b Metcon Metcon (No Measure)…