CrossFit Endurance WOD

CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Endurance WOD In PAIRS 2 min ON – 1 min OFF Using 1 x dB each 1- Max cal Bike/Row/ Ski 2- Max synchro dB hang squat cleans 3- Max Wallballs 4- Max synchro DB devil presses x 3

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Strength work: 5 sets: 5 Deadlifts Gradually build in weight each set. EMOM x 10 3 Touch and Go Power cleans + 12 Jumping Lunges Metcon: For time 120 Wallballs 60 Db Hang CJ (1xDB) 30 Single arm devil presses *Split up however you like.

CrossFit Endurance WOD

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Solo- For time 100/85 Calorie Row/Bike/Ski 50 Burpees over Rower/Bar 50 Toes to bar/75 H Knee Raises 50 Burpees over Rower/Bar 50 Toes to bar/75 H Knee Raises 100/85 Calorie Row/Bike/Ski

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 5 sets- From the rack 5 Back Squats EMOM x 10: 3 TNG Snatches + 3 Burpees Over Bar Metcon: For time 50/40 Cal Bike/Row/Ski 100 Air Squats 50/40 Cal Bike/Row/Ski 50 DB GTOH 25 Push ups 50 DB GTOH

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 10 Min 1: 2 Power snatches Min 2: 1 Squat snatch For quality: 20-16-12-8-4 Burpees over bar 5-4-3-2-1 Clean + Jerks Increase the weight as the reps drop. Metcon: For time 12-9-6 Thrusters (42.5/30) Toes to bar Rest 3 mins 9-6-3 Clusters (60/42.5)…

CrossFit Endurance WOD

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) 3 x 12 min EMOMs (3 min rest between each) 1- Min 1: 20/14 Cal Row Min 2: 20-30 Jumping Lunges 2- 8 Wallballs + 8 Burpees 3- Min 1: 16/10 Cal ski Min 2: 16 Toes to bar/ 20 Hanging Knee raises

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 5 sets: (Technique work) 3 position snatch – Floor -Knee – High hang For Quality: 5 rounds 20 Air Squats 10 Push ups 10/8/6/4/2 Cleans Weight increase as reps drop. Metcon: 21-15-9 Db Snatches Burpees over DB Rest 3 mins 9-15-21 Db Snatches Burpees over…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG 5 sets: 3 Clean Pulls All sets @your max clean or above EMOM x 10 Min 1: 40 secs max Cals Min 2: 2 Cleans Metcon: 5 rounds for time 20 dB snatches 15 Hand release push ups 10 dB hang CJ 5…

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Reps) Endurance WOD Teams of 3 3 min on / 1 min off Max Cal Bike/Row R1- Max synchro Air Squats R2- Max synchro HR PU R3- Max synchro Sit ups R4- Max synchro Jumping lunges R5- Max synchro Down ups x 2…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG EMOM x 10 Min 1- 2 snatches Min 2- 8-16 Burpees over bar 5 sets: 5 STOH Look to Push Jerk or Split Jerk Increase weight each set Metcon: For time 60 Cal Row 50 Toes to bar 40 Wallballs 30 Cleans (60/45)…