CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For time: 5,000 Meter Row Every 1,000 Meters, complete a :45 Second D-Ball Hold (70/50) at belly level. Metcon Metcon (Time) 3 Rounds For Time: 75 Double Unders 50 Air Squats 15 Power Snatches (60/45) Cool Down

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Clean pulls (6×3) Weightlifting Snatch pulls (6×3 ) Metcon Metcon (Time) 10 Front squats 60kg/42.5kg 10 Pull ups 10 Dumbell box step overs 22.5kg/15kg 10 HSPU 8/6/4/2

Crossfit endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) Partner intervals 1 minute on / 1 minute off x 3 Assault bike/ Rower Wall balls C2b 10 thrusters max Press ups Pistols Dumbell snatch Burpee box jumps

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Muscle ups 5 muscle-ups every minute on the minute for 10 minutes / 10 chest to bar pull-ups Weightlifting Snatch 5 sets of 3 snatches with 3 sec pause at the bottom (60-70%) Metcon Metcon (Time) For time: 30 shoulder to overhead (35/25) 15 burpees over bar 30 front…

EMOM MADNESS

wod

CrossFit BFG – EMOM Madness Metcon Metcon (Time) 20 minute emom 1/ 10 deadlifts plus 10 wall balls 2/ 20/15 cal row 3/ 10 hspu plus pull ups 4/ Rest

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Clean and jerk triples (5 sets ) 3 second pause between reps Metcon Metcon (Time) 100/80 cal bike/row/ski emom 4 clean and jerks 60kg/42.5kg Metcon Metcon (Time) 100/75/50 DU 25/20/15 T2B

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Power snatch, hang power snatch, snatch (5 heavy sets ) without dropping the bar Weightlifting Front squats (5×8 ) Metcon Metcon (Time) 50ft handstand walk 10 pistols 10 hang power clean 60/42.5kg 10 c2b 3 rounds for time

Crossfit

wod

CrossFit BFG – CrossFit Power clean hang power clean squat clean (5 heavy sets ) Weightlifting Push jerk split jerk (6×2 85% Of max push jerk ) Metcon Metcon (Time) 30/22 cal row 30 thrusters 30/22 cal bike

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Overhead lunges (5×10 ) Metcon Metcon (Time) 1 run 15 push press 60/42,5kg 15 dball squats 4 rounds Metcon Metcon (Time) Diane

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Snatch Heavy single Metcon (No Measure) 10 Minute emom 1/ 3 snatches 70% 2/ 15 wall balls Metcon Metcon (Time) 21/15/9 T2b OHS 45/30kg 50 DU