CrossFit

wod

CrossFit BFG – CrossFit Metcon Metcon (Time) 5 power cleans 60/40kg 10 Kettle bells push jerks 24/16kg 15 Hand Release press ups 5 rounds for time Every round increase weight by 10kg Metcon Metcon (Time) 5 power snatch 40/30 10 HSPU 15 cal bike/ski/row 5 rounds for time Increase 10kg for guys 5kg for females…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) Teams of 2’s 5 Rounds each: (Sprint work) 20 cal row 20 burpees over rower Metcon Metcon (Time) For time: 300m run 50 dumbbell squats (22.5/15) 300m run 40 dumbbell squats 300m run 30 dumbbell squats 300m run 20 dumbbell squats 300m run 10 dumbbell squats Cool…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Snatch + Push-ups Emom x 10 5 Power snatches (60-65%) + 10 Push-ups Weightlifting Back squats 5 sets of 10 jumping back squats with empty barbell (Jump as high as possible- test your power) 1 min rest between each set Metcon Metcon (Time) For time: 50 Double unders 25…

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Power clean, Clean, Clean (6 sets at 90% of power clean . ) Weightlifting split jerk Triples (5×3 ) Metcon Metcon (Time) 7 power cleans 42.5kg/30kg 7 thrsuters 7 bar facing burpees 7 rounds

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 10 Minute emom 1/ 15/10 cal bike 2/ 10 burpee box jumps 10 minute emom 1/ 15/10 cal row 2/ 20 wall balls

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting 10 Minute emom Snatch doubles 80% Weightlifting OHS (6×2 ) Max snatch or above Metcon Metcon (Time) 21/15/9 Deadlifts 90/60kg T2B

Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) 1/ 3k row 2/ 50 DU, 25 burpees, 15 squats 5 rounds 3/ 10 t2b 10 dumbell thrusters 10 power cleans 50/35kg 5 rounds ()

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Clean and jerk (5×2 80% ) Weightlifting TnG Clean and jerk 10 unbroken every 2 minutes 60/42.5kg Metcon Metcon (Time) 15 wall balls 15 OHS 45/35kg 15 pull ups x3