CrossFit

wod

CrossFit BFG – CrossFit Push and Pull For time: 10/8/6/4/2 DB Power cleans 5/4/3/2/1 Strict Hspu 10/8/6/4/2 DB Push Press 5/4/3/2/1 Strict Pull ups Metcon (Time) For time: Cash in: 1000m Row 8 rounds: 8 Toes to bar 8/7/6/5/4/3/2/1 Deadlifts 120/90 Cash out: 500m Row

CrossFit Endurance WOD

wod

CrossFit BFG – CrossFit Endurance WOD Metcon (Time) For time: In pairs: 6 rounds: 20 Cal Row/Bike 20 Wallballs 10 synchro Down ups 20 Cal Row/Bike 20 Pull ups 6 rounds: 20 Cal Bike/Row 20 DB squats (1×22.5) 10 synchro hand release press ups 20 cal bike/ Row 20 DB snatches Cash out: 2020m ski

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon (No Measure) Emom x20 1- 15/10 Cal Bike 2- 10 air squats + 10 jump lung 3-15/10 Cal ski 4- 5 Pull ups + 10 press ups 5- Rest

Crossfit

wod

CrossFit BFG – CrossFit 1 clean 1 front squat Build to heavy single Weightlifting 1 strict press 1 push jerk 1 split jerk (6×1 ) 90% of max strict press Metcon Metcon (Time) 21/15/9 Thrusters Burpee box jump overs

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Clean and jerk (5×2 ) 5×2 85% of 1RM Weightlifting Front SOTTS press 5×5 Weighted if possible, same heavy weight across the sets Metcon Metcon (Time) 20 cal bike/row/ski 10 Bar muscle ups x 4 rounds for time