CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) “The Landon” For time: 15 clean and jerks (60/45) 30/20 cal bike 15 clean and jerks 5 mins rest 4 rounds of: 21 wallballs (9/6) 18 pull-ups 15 kettlebell swings (32/24) 12 handstand push-ups 5 mins rest 10 deadlifts (125/90) 1000m row 10 deadlifts Cool Down

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Snatch Emomx10: 4 squat snatches (50/37.5) + 4 burpees over bar Gymnastics Bar muscle ups Emomx10: Odd: 5 bar muscle-ups or 4 rope climbs Even: 3 D-ball over shoulder (70/50) Metcon Metcon (Time) 4 rounds for time: 300m ski/run 10 overhead squats (50/37.5) (10 mins cap) Cool Down

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics DU + HSPUs Emom x 12: Odd: 50 double unders Even: 12 handstand push-ups Metcon Metcon (5 Rounds for time) On the 5:00 x 5 rounds: 5 dumbbell hang clean and jerks, left arm (22.5/15) 5 dumbbell hang clean and jerks, right arm 10 alternating dumbbell power snatches 10…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Front squat Find 10 rep max feont squat Weightlifting Squat cleans 5×2 squat cleans (80-85%) Metcon Metcon (5 Rounds for time) As fast as possible: 12/10 cal bike 3 rope climbs 12/10 cal ski X5 sets 1 min rest between each set Cool Down

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Weightlifting Squat snatch (5×5) Must be TnG Thrusters (5×5) Metcon Metcon (Time) 5 rounds for time 15 wall balls 10 STOH 60/45kg 5 Bar MU

CrossFit

wod

CrossFit BFG – CrossFit Metcon Metcon (Time) For time: 500m row 20 clean and jerks (60/45) 500m row 15 front squats 500m row 10 clusters 500m row 5 bear complex (without pauses) 500m row 10 clusters 500m row 15 front squats 500m row 20 clean and jerks Cool Down

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 Kettlebell high swings 15 t2b plank hold 15 thrusters max DU 15 OHS max pistols Dumbell snatch Burpee over bar

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Push it real good! 1-2-3-4-5-6-7-8-9-10 Handstand push-ups Ring dips Push-ups Metcon Metcon (Time) (30 mins cap) In teams of 3: 2 rounds: 30 bar facing burpees 30 hang squat cleans (42.5/32.5) 30 toes to bar 30 thrusters Into.. 150 cal bike 2 rounds: 30 bar facing burpees 30 hang…

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Clean triple (5×3) Must be TnG Weightlifting Push Jerk (4×10) TnG Metcon Metcon (No Measure) 10 cal row 10 pull ups 10 burpees over rower Rest 1 minute 5 rounds Go Fast as possible each round