CrossFit

wod

CrossFit BFG – CrossFit Skill work: strict 7 rounds for Quality use this time to practice: 5 Strict Ring Dips 4 Strict Pull ups/c2b 3 Strict Deficit Hspu 2 D-ball squats 1 L-sit legless Rope climb Metcon (Time) For time: 60/45 Cal Row 90 Double unders 9 Squat cleans 70%of 1rm 40/30 Cal Row 60…

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon (Time) For time: 75/ 60 Cal Bike emom* 7 Air squats 60 /45 Cal Ski emom* 7 press ups 45 DB snatches emom* 7 ab mat sit ups 20 min Time cap

CrossFit

wod

CrossFit BFG – CrossFit Squat + Jerk 2 Front Squats + 1 Split Jerk 6 heavy sets (from the rack) Emom : Metcon (No Measure) Emom x 10 5 deadlifts + 5 burpees Metcon (Time) 18-15-12-9-6-3 Toes to bar Wallballs Hang Power cleans 42.5/30

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Squat snatch Build to a max double Weightlifting Snatch balance (5×3 ) Working on speed under the bar Metcon Metcon (No Measure) Every 4 minutes for 20 minutes 5 devil press 10 burpee over dumbbell 15 cal bike

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) In pairs: 10 rounds for time of: 100 double unders 20 cal bike 6 chest to bar 6 toes to bar 4 legless rope climbs Cash out: 200 push-ups

CrossFit

wod

CrossFit BFG – CrossFit Skill work Emom x 10 1- 10 DB Deadlifts 2- 5-10 Strict Hspu Emom x10 1- 10 DB push press 2- 5-10 strict pull ups Metcon (No Measure) 4 min work / 1 min Rest x 4 20 DB snatches 22.5/15 15 Wallballs (9/6) 10 DB Hang CJ 22.5/15 In remaining…

CrossFit Endurance WOD

wod

CrossFit BFG – CrossFit Endurance WOD Metcon (Time) Endurance In pairs: 2 rounds for time: 1000m Row 60 Wallballs 800m Row 50 stoh 20/15 600 m Row 40 thrusters 20/15 400m Row 30 Pull ups 200 m Row 20 muscle ups / Ring dips Cash out: 50 synchro down ups

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Back squats (6×2 ) 80-90% Weightlifting 10 minute emom 1/ 5 clean and jerks 70% of max 2/ 15 t2b Metcon Metcon (Time) 5 rounds for time 15 cal bike/row/ski 10 thrusters 50/37.5kg