CrossFit

wod

CrossFit BFG – CrossFit Weightlifting 12 mins: Find a 3 rep max Touch and go Snatches (Can be power or squat) EMOM x 10: Every min 3 Deadlifts (clean grip) + 6 push ups Try to use your max clean weight on the deadlifts. Metcon (Time) For time: 50 Cal Bike 50 DB thrusters 22.5/15…

CrossFit

wod

CrossFit BFG – CrossFit Strength work For quality: 5 rounds 10 strict press 20/15 5 narrow grip pull ups 5 rounds: 10 bar bicep curls 20/15 5 strict Hspu/ 10 hand release press ups Metcon (Time) Metcon: For time- 60/45 kg 15 reps Power snatch + TTB 12 reps OHS + TTB 9 reps Squat…

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon (Time) For time: 50/35 cal ski 50 Toes to ring E2mom- 10 ohs 40/30 Directly into… 25/18 cal bike 25 box jumps E2mom- 10 burpees

CrossFit

wod

CrossFit BFG – CrossFit Clean and jerk work 12 min: Find a 3 rep max Touch and go Squat Cleans EMOM x10 1- 15/10 cal bike 2- 3 STOH @80% of your 1rm CJ Metcon (Time) 5 rounds for time: 30 double unders 20 wallballs (9/6) 10 C2B/ pull ups

Barbell club

wod

CrossFit BFG – Barbell Club Metcon (No Measure) 8 min: Heavy single snatch 8 min emom: 3 snatch @75% of above 8 min: Heavy single Clean and jerk 8 min emom: 3 C+J @75% of above 5 sets of 3 Front squats

CrossFit

wod

CrossFit BFG – CrossFit Snatch work 12 mins: Find heavy single for this complex Power snatch + Hang power snatch + OHS EMOM x10 1-15/10 cal bike 2- 1 Squat snatch @85% of your 1rm Metcon (Time) For time: 12-9-6 Deadlifts 120/90 Bar facing burpees

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Skill work 25 mins: Skill work: Use this time to practice.. 5 rounds for quality 30 sec dball / sandbag hold 25 ft handstand walk 15 Dumbell deadlifts 10 strict pull ups/ banded 5 Strict Hspu/ pike Metcon (Time) Metcon: For time 2.5k/ 2k Row Every 2 mins…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Clean complex 12 mins: Find a heavy single Power clean + Hang power clean+ Jerk 10 min emom: 1-15/10 cal Row/Bike 2- 2 x complex (@80% of above) Metcon (Time) 2 rounds for time: 30 DB snatches 15 pull ups/ ring rows 20 DB hang clean and jerk…

Barbell club

wod

CrossFit BFG – Barbell Club Metcon Metcon (No Measure) Build to a max Macho Man complex ( 3 power cleans 3 front squats 3 STOH) Pause snatch 6×1 Pause in the catch for 2 seconds. 90% of max snatch Front rack lunges 5 sets 6 reps each leg