CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Compound lifts 5 x 5 TNG Deadlifts Try and increase weight each set 10 min emom- Squat work @85-90% of your 1rm clean 1st min- 2 Front squats 2nd min- 4 Back squats Metcon (No Measure) Metcon: EMOM x 18 1st min: 16/12 cal Bike 2nd min: 10…

CrossFit Endurance WOD

wod

CrossFit BFG – CrossFit Endurance WOD Metcon (AMRAP – Rounds) Tuesday endurance: In pairs.. YGIG 12 mins: 15/10 Cal Row 10 Burpees over bar 5 Power cleans 60/45 ( 3 min rest) YGIG 12 mins: 15/10 Cal Bike 10 Jumping lunges 5 GTOH 60/45 (3 min Rest) YGIG 12 mins: 15/10 Cal ski 10 hand…

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon (No Measure) EMOM… 0-7 mins 30 Du/50 singles + 5 push ups 7-14 mins 6/8 Cal bike + 8 air squats 14-21 mins 6/8 cal Row + 5 burpees

CrossFit

wod

CrossFit BFG – CrossFit Technique work 1 set of the complex every 2 mins x5 – Power Snatch + Hang squat snatch + OHS (@75% of your 1rm snatch) 1 set of the complex every 2 mins x5 – Power clean + Hang squat clean + Jerk (@75% of your 1rm CJ) Metcon (Time) Metcon:…

Barbell club

wod

CrossFit BFG – Barbell Club Metcon Metcon (No Measure) Thrusters 5×5 Hang squat cleans 5×3 Squat snatch 5×3 Build up in weights for all the sets. Last set heaviest

CrossFit

wod

CrossFit BFG – CrossFit Lifting under fatigue EMOM x 12 1- 15/10 Cal bike or Row 2- 3 Power snatch @75% of 1rm Rest 5 EMOM x 12 1- 15/10 Cal Bike or Row 2- 1 Squat Clean @85-90% of 1rm Metcon (Time) For time: 5 rounds 50 DU 10-8-6-4-2 Burpee DB deadlifts

CrossFit

wod

CrossFit BFG – CrossFit Metcon Metcon (Time) For time: 10 bar muscle-ups / strict chest to bars / strict pull-ups 20 deficit handstand push-ups (6″/3″) / 20 clap push-ups 30 alternating pistols / 60 jumping lunges 40 dumbbell squat snatches (1×22.5/15) / dumbbell power snatches 50 cal assault bike / 70 cal C2 machine 40…

CrossFit

wod

CrossFit BFG – CrossFit Skill work: Emom x 20 1- 15 Toes to ring/ hanging knee raises 2- 7/7 DB single arm OHS 3- 50 Ft handstand walk / 40 secs handstand hold 4- Rest Metcon (Time) For time: 1000m Row/Ski 60 Air squats 30 push press (50/35) 750m Row/Ski 40 push ups 20 Front…

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting 3 Position Snatch (5 sets ) Not for heavy height more technique and speed for the 3 positions Weightlifting 3 position clean (5 sets ) Focus on speed and technique rather than weight Metcon Metcon (Time) 10 rounds for time 3 clean and jerks 60/45kg 6 burpees over bar