CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 5 Rounds for time: 60 Double-Unders 20/15 Calorie Assault Bike 6 Power Snatches (70/50) Metcon Metcon (Time) 24-21-18-15-12: Calorie Row Wallballs (9/6) Gymnastics Handstand push-ups 100 Handstand push-ups for time Cool Down

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 21 minute emom 1/ 15 OHS 40/25kg 2/ 15/10 cal bike 3/ 15 wall balls plus 20 du

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Metcon (Weight) Hang clean doubles Build up to heavy single in 12 minutes Weightlifting TnG Push jerks (5×8 ) Metcon Metcon (Time) 5 Ring muscle ups 10 clean and jerks 60/40kg 15 burpees over bar 3 rounds for time

Anarchy Hour

wod

CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 2 Minutes on 1 minute off x 3 Cal Bike 40+/25+ Rower 650+/500+ 10 Thrusters 10 Burpees over bar 2 minute AMRAP 35 wall balls Max Du 10 pull ups/ 15 Ring rows 10 Hand release press ups AMRAP Metcon (No Measure) 2 Minutes on…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Snatch Emomx10 3 position squat snatches (70% of 1RM snatch) Metcon Metcon (Time) 3 Rounds for time: 10 Overhead squats (same weight used for emom) 5 Muscle-ups Metcon Metcon (AMRAP – Reps) Amrap 3: 6 Clusters (50kgs/35kgs) 6 Burpees over bar Rest 2 mins. Amrap 3: 4 Clusters (60kgs/45kgs)…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Distance) 10 x 30:30 Row Intervals (160+/140+) Weightlifting Power Clean + Push Press 2 Reps of Power Clean + Push Press (70-75% Of 1RM Clean & Jerk) On The Minute For 10 Mins. Metcon Metcon (Time) For Time: 1 KM run 100 Double Unders 21 Deadlifts (100/75) 21…

Crossfit

wod

CrossFit BFG – CrossFit Metcon Snatch Heavy single, 15 minute time cap Metcon Metcon (Time) 80% of weight hit on the bar 5 squat snatch 10 pull ups 15 American swings 20 wall balls 5 rounds for time Weightlifting Back squats (6×3 80% of 1rm )

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Bear complex Emomx10 2 bear complex (65-70% of 1RM clean and jerk) Metcon Metcon (Time) For Time: 600m Row 21 Front Squats (60/42.5) 21 Burpee Box Jumps (24/20) 600m Row 15 Front Squats 15 Burpee Box Jumps 600m Row 9 Front Squats 9 Burpee Box Jumps 600m Row Metcon…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Pull-ups + dips Emomx10 Odd: 10 Pull-ups Even: 10 Dips Weightlifting Clean and Jerk Emomx10 3 position clean & split jerk (70-80% of 1RM clean and jerk) Metcon Metcon (4 Rounds for reps) Emomx16 1st min: 18/14 cal. row 2nd min: 6 power cleans 3rd min: 15/12 cal. ski…