CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Lifting Under Fatigue 5 Rounds: 20/15 Cal Row 10/8/6/4/2 Snatches As the reps drop the weight will increase. Try to have your last 2 reps at around 90% of your max. Metcon (Time) 10 Rounds for time: 8 Bar Over Burpees 4 Clean + Jerks (70/45) 2 Muscle…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) In teams of 3s: 100-80-60-40-20 Cal bike Cal row Cal ski *go hard and keep your sprints short. Timecap 50 mins.

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Practise!! 7-6-5-4-3-2-1 Strict pull-ups Strict handstand push-ups Pistols (each side) Metcon (Time) 5 rounds for time: 21 cal bike/row 15 front squats (50/35) 9 power cleans (50/35)

CrossFit Endurance WOD

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) In Pairs: 40 min Rolling clock Cash in: 2000m Row 100/80/60/40/20 Synchro Air Squats 50/40/30/20/10 DB Hang snatches 50/40/30/20/10 DB hang CJ 25/20/15/10/5 Synchro Down Ups In remaining time Max Calories Bike or Ski

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Clean Jerk + Snatch EMOM x 10 1- 45 Secs max Calories 2- 1 Clean + Jerk [Rest 5 mins] EMOM x 10 1-45 sec max Burpees 2- 1 Snatch [Try work at 85-90% of your 1 rep max CJ + Snatch.] Metcon (Time) 2 Rounds for time:…