CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Front squat 5 sets of 6 reps @80% of 1RM (Same weight for all sets) Weightlifting Front rack lunges 3 sets of front rack lunges @50% of 1RM front squat Metcon Metcon (Time) For time: 21 hang power snatches (50/35) 150m run 21 overhead squats 150m run 15 hang…

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Squat clean (4×3 ) 80% of max clean Weightlifting Back squats (4×10 ) Build to max weight Metcon Metcon (Time) 21/15/9 Dumbbell thrusters 22.5/15kg T2B

Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) The mule 21/15/9 Deadlifts 100/75kg Burpee pull ups 2 minute rest 12 minute emom 1/ 15/10 cal bike 2/ 12 DB Hang C+J 2 minute rest 12 minute amrap 45 DU 30 air squats 15 press ups

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Overhead squat 4 sets of 10 reps moderate weight (going down slow- coming up fast without using the bounce at the bottom position) around 50-55% of 1 RM overhead squat Weightlifting Snatch + Burpee Emom x 10: 4 squat snatches (same weight used for overhead squats) + 4 burpees…

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Strict HSPU 5 sets max HSPU with 2 minute rest between each set Metcon Metcon (Time) 1k row Rest 2 minutes 750m row Rest 2 minutes 500m row Total time is your score Metcon Metcon (Time) 5 squat cleans and jerk 90/60kg 10 c2b 15 burpees over bar 20 dumbell…

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Snatch Hang snatch OHS (6×1 ) All sets have to be above 75% of max snatch. last set wants to be a max Weightlifting Back squats (5×6) Metcon Metcon (No Measure) 20 minute emom 0-10 1/ 15/10 cal row bike or ski 2/ 18 wall balls 10-20 1/ 10 dumbbell…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Toes to bar Every 3:00 for 5 sets 300m run 15 toes to bar / 20 knees to chest Weightlifting Front squat 5 sets: 15 box jumps (24″/20″) Straight into.. 15 front squats (60/45) Rest 1 min after each set All sets must be unbroken Metcon Metcon (Time) For…

Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 40 minute emom Every 2 minutes 1/ 35/25 cal row 2/ 20 wall balls plus 50 du 3/ 16 dumbbell snatch plus 16 burpees 4/ 15 clean and jerks 60/45kg 5/ rest

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Hang clean 2 front squats Jerk (5 sets buidling in weight each set ) Weightlifting Clean pulls (6×2 ) 10-20 kg heavier than max clean Metcon Metcon (Time) DT 12 deadlifts 9 hang power cleans 6 STOH 5 rounds for time 50/70kg