Barbell Club

wod

CrossFit BFG – Barbell Club Weightlifting TnG Clean and Jerks (5×6 ) Weightlifting TnG Snatch (5×6 ) Weightlifting Pause Front squats (5×2 3 second pause )

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Hang snatch Doubles (5×2 ) Weightlifting Snatch balance (5×5 ) Metcon Metcon (Time) 10 clusters 60/42.5kg 10 c2b 10 cal row 3 rounds

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics HSPUs + Pistols Emom x 10 Odd: 14 Handstand push-ups / clap push ups / hand release push-ups Even: 14 Alternating pistols / 28 jumping lunges Weightlifting Overhead squats 5×5 (85% of 1RM) Metcon Metcon (Time) 4 Rounds for time: 10 Front squats (60/42.5) 20 pull-ups 30 dumbbell snatches…

Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon (Time) 100 DU 50 squats 40 Press ups 30 Dumbbell clean and jerks 20 Hang power cleans 10 squat snatches 60/30kg 5 ring muscle ups 1 Run x3

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Clean and jerk (5×2 85%) Weightlifting Clean pulls (5×3 Above max clean ) Metcon Metcon (No Measure) 10 minute emom 1/ 15 thrusters 42.5/30kg 2/ 15 burpees over bar

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Back Squats (6×3 ) Weightlifting 10 Minute emom (3 TnG Power cleans ) 70-80% Metcon Metcon (No Measure) Karen emom 5 burpees

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 21 minute emom 1/ 10/7 cal row plus 5 burpees over rower 2/ 10/7 cal bike plus 10 wall balls 3/ 50 du

CrossFit

wod

CrossFit BFG – CrossFit Clean hang clean front squat (6 sets ) Weightlifting Split jerk (6×3 ) Metcon Metcon (Time) 15/10 cal bike 10 burpees 5 rounds

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Amrap 15: 5 strict handstand push-ups / 10 kipping / 15 push-ups 4 clusters (80/60) 3 strict ring muscle-ups / 5 kipping / 7 jumping muscle-ups Weightlifting Thrusters Emomx10 5 thrusters (50/35) + 10 air squats Metcon Metcon (Time) 3 rounds for time…