Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) In partners Partner work 2 minute on/ 2 minute off x 3 10 T2B 10 Snatch 40/30kg 10 Thrusters 30 DU 10 wall balls 10 Power cleans 45/30kg 10 cal row 10 Dumbell front squats

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Back Squats (5×6 ) Weightlifting Front sotts press (5×5 ) Metcon Metcon (Time) 5 Squat clean and jerks (Sc+j) 60/42.5kg 5 Bar muscle ups 5 Bar Facing burpees 4 (Sc+j) 4 Bar muscle ups 10 Bar facing burpees 3 (sc+J) 3 bar muscle ups 15 bar facing burpees down to…

Emom Madness

wod

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 20 minute emom 1/ 10/8 cal bike plus 3 dballs 2/ 10/8 cal row plus 8 burpees over rower 3/ 10/8 cal ski plus 30 du 4/ rest

Team Wod

wod

CrossFit BFG – Team WOD Metcon Metcon (No Measure) In Pairs Partner DT i go you go In 3’s 100 burpees synchro in pairs 60 snatches 40/30kg 100 cal row 60 clean and jerks 60/42.5kg 100 cal ski 60 thrusters 40/30kg 100 cal bike 60 dumbell hang squat cleans 100 burpees synchro in pairs

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Strict Press (5×10 ) Weightlifting Deadlift (5×5 ) Metcon Metcon (AMRAP – Rounds) 15 mInute Amrap 15 Push jerk 45kg/30kg 15 OHS 9 c2b 9 Strict HSPU/ Decline press ups Every round weight increases by 5kg

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Power snatch TnG Triples (6×3 ) Weightlifting Snatch Balance (8×1 ) All above max snatch weight Metcon Metcon (No Measure) In Teams of 3/4 20/15 cal bike 10 hang squat cleans 60/42.5kg 4 rounds Sprint work rest 2 minutes between rounds

Crossfit

wod

CrossFit BFG – CrossFit Metcon Metcon (Time) 5 Rounds for quality 3 rope climbs 50ft handstand walk/5 wall walks Weightlifting TnG Power clean Triples (5×3 ) Metcon Metcon (Time) 4 rounds for time 15 cal row 10 pull ups 5 DBalls

Crossfit

wod

CrossFit BFG – CrossFit Metcon Metcon (Time) 10/8/6/4/2 Squat snatch 50/60/70/80/90% of 1rm 20/18/16/14/12 T2b HSPU Weightlifting OHS (6×5 ) Weightlifting Snatch Deadlift (6×3 )

CrossFit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) 1 Run 60 DU 10/8/6/4/2 Clean and jerks 60/42.5kg Ring muscle ups/ Strict c2b/ Strict pull up 30/28/26/24/22 Wall balls Burpees