CrossFit Endurance WOD

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CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (AMRAP – Rounds and Reps) 2 min on/ 2 min off x3 10 cal Row + 10 burpees 10 Wallballs + 10 HR press ups 5 DB deadlifts, 4 DB Hpc, 3 DB FS, 2 DB thrusters, 1 Devil press 22.5/15 Max cal bike/ski

CrossFit

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CrossFit BFG – CrossFit Warm-up Weightlifting Deadlift + Strict HSPUs 21-15-9 Deadlifts (120/90) Strict handstand push-ups Gymnastics Skin the cat 5 sets of 5 skin the cat (Rings) *slow and controlled Metcon Metcon (AMRAP – Rounds) In pairs: Ascending ladder for 25 mins: 3-6-9-12-15…. Cal row Kettlebell swings (24/18) Wallballs (9/6) *wallballs top target for…

Crossfit

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CrossFit BFG – CrossFit Weightlifting Clean pull squat clean jerk Weightlifting Back squats (7×3) Metcon Metcon (Time) 3 rounds for time 15 burpees over bar 11 t2b 9 thrusters 35/50kg

CrossFit

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CrossFit BFG – CrossFit Weightlifting Hang snatch doubles (5×2 ) Weightlifting Hang clean doubles (5×2 ) Metcon Metcon (Time) Check in 500 metre row 15/10/5 Front squats 70/50kg C2b pull ups Check out 500 metre row

CrossFit

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CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 5 rounds for time: 300m run 50 double unders 6 bar muscle-ups / 10 ring dips Metcon Metcon (5 Rounds for time) 5 rounds each in pairs (IGYG style): 15 cal bike 100 ft. D-ball carry (70/50) 5 D-balls over shoulder Cool Down

CrossFit

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CrossFit BFG – CrossFit Warm-up Gymnastics Push and Pull like a magnet do Emomx12: Odd: 5 strict handstand push-ups Even: 5 strict pull-ups Gymnastics Handstand walk 250 feet handstand walk *15 cal ski every time you break Metcon Metcon (5 Rounds for time) On the 4:00 x 5 Rounds: 9 box jump overs (30″/24″) 12…

CrossFit

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CrossFit BFG – CrossFit Warm-up Weightlifting DT Take 15 mins to find a max weight for 1 round of unbroken DT Weightlifting Overhead squats 5 sets of 3 reps @ 1RM snatch weight or heavier Metcon Metcon (Time) 3 rounds for time: 20 cal row/ski/bike 15 wallballs (9/6) 10 burpees over rower/ target burpees Cool…

Crossfit

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CrossFit BFG – CrossFit Weightlifting Snatch (6×2 ) 80% of max snatch Weightlifting Front squats (6×2 ) Metcon Metcon (Time) 10,8,6,4,2 Devil press 22.5/15kg Dumbell hang clean and jerks Cash out 10 ring muscle ups/ 20 pull ups

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Snatch balance 6 sets of 6 reps @65-70% of snatch (Keep it snappy) Gymnastics Handstand push-ups Emomx10 10-12 handstand push-ups Metcon Metcon (Time) For time: Cash in: 100 unbroken double unders *200m run everytime you break or trip 21 cal row 21 thrusters (42.5/35) 15 cal row 15 overhead…