Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) 3 Workouts Each workout 12 minute time cap 12 minute ladder 100m row plus 2 burpees over rower 200m row plus 4 burpees over rower 300m row plus 6 burpees over rower etc 2 minutes rest Amrap 50 du 40 air squats 30 hand release press…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Back squats 5 sets of 5 reps (Increasing weight each set) Weightlifting Snatch Emomx10 4 Squat snatches(50-55% of max) + 4 burpees over bar Metcon Metcon (Time) Teams of 3 For time: 400m run (together) 6 rope climbs 20 squat cleans (60/45) 400m run 9 rope climbs 35 squat…

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Clean and Jerk Heavy single Weightlifting 10 Minute emom 1/ Tng clean and jerks 80% of weight hit 2/ 8 Bar Mu/ C2B/ Pull ups Metcon Metcon (Time) 21/15/9 Wall balls burpee box jumps Check out 25/15 cal bike/ 500 metre row

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Push jerks (5×8 ) Must be Tng Weightlifting Clean Deadlifts (6×3 ) Metcon Metcon (Time) Check in 20 T2B 150 du 3 Rounds for time 10 dumbbell box step overs 10 HSPU 10 Hang squat cleans 50/35kg Check out 20 T2B 150 DU

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Power clean TnG (5X5) Weightlifting Power snatch Tng (5×5) Metcon Metcon (No Measure) 10 Unbroken clean and jerks 60/42.5kg 10/6 cal bike Complete as fast as possible rest 2 minutes 4 rounds

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Front squats (5×1 ) Weightlifting Strict press push press (6×1 ) 5 rep max strict press plus 1 push press Metcon Metcon (Time) Twisted Jackie 1k row 50 thrusters 20/15kg 30 c2b Increase weight by 10/5kg after 10 thrusters

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Hang squat snatch (5×1 ) Weightlifting Hang Squat clean and jerk (5×1 ) Metcon Metcon (Time) 30 Burpees over bar 30 double dumbbell clean and jerks 22.5kg/15kg 30 burpees over bar

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Snatch Heavy single Weightlifting Back squats (4×8 ) Metcon Metcon (Time) Chipper 50 wall balls 40 dumbell snatch 22.5/15kg 30 power cleans 60/42.5kg 20 devil press 10 burpee ring muscle ups/ pull ups

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) Teams of 3: 5 rounds each: IGYG 12/10 Cal bike 30 Double Unders 5 Bar Muscle ups/ 5 pull ups Metcon Metcon (Time) Teams of 3: 5 Rounds each ( IGYG) 12/10 Cal Ski 30 Double Unders 10 HSPU/ 10 Burpees Cool Down