CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Emom EMOM x 12 Min 1: 15 cal row Min 2: 40 double unders Min 3: 10 chest to bars Metcon Metcon (Time) Teams of 3: (for time) 60 cal bike 75 snatches (30/20) 75 thrusters 60 cal bike 60 snatches (40/30) 60 thrusters 60 cal bike 45 snatches…

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 Weightlifting Squat clean Front squat Jerk (5 Heavy set ) Repeat the complex twice to equal 1 set Metcon Metcon (No Measure) 10 minute Bar muscle ups emom Pick a rep scheme you can hit ever minute without failure or bad technique Metcon Metcon (Time) 21/15/9 Kettlebell Swing (Above head) 24/16kg…

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 10 minute emom 1/ 15/10 cal row 2/ 15 thrusters 42.5/30kg 10 minute emom 1/ 10 Burpee box jumps 2/ 20 DU Plus 8 t2b

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Front squats (5×3 ) Weightlifting Snatch Balance (Heavy single ) Metcon Metcon (No Measure) 1-10 Dumbell front squats Burpees over bar In remaining time max snatch 12 minute time cap

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) Teams of 3s: For time: 150 cal bike 70 clean and jerks (60/45) 70 toes to bar 50 clean and jerks (70/52.5) 50 chest to bars 30 clean and jerks (80/57.5) 30 bar muscle ups 150 cal bike Cool Down

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Damn son! 1-2-3-4-5-6-7-8-9-10 Handstand push-ups / push-ups Pistols / jumping lunges Chest to bars / pull-ups / ring rows Metcon Metcon (5 Rounds for time) Every 4:00 x 5 rounds: 9 deadlifts (100/75) 12 bar facing burpees 15 cal bike / ski Cool Down

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 20 minute emom 1/ 5 cal bike plus 12 burpees 2/ 10 walll balls plus 10 dumbbell snatch 3/ 30 DU/skips plus 10 dumbell thrusters 4/ rest

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Snatch Hang snatch (6×1 ) 80% of max hang snatch Weightlifting OHS (5X5 ) Metcon Metcon (Time) 30/20 cal bike/row 30 clean and jerks 65/42.5kg