Team WOD
CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 3s: (One Athlete Works At A Time) 4 Rounds For Time: 800m SkiErg 40 Overhead Squats (50Kgs/35Kgs) 40 Thrusters (50Kgs/35Kgs) 40 Squat Snatches (50Kgs/35Kgs) Cool Down
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Shizzle EMOMx7 3 Hang Squat Cleans + 1 Jerk (65% Of 1RM C&J) Straight Into.. EMOMx5 4 Front Squats (using the same weight) Straight Into.. EMOMx3 5 Push Jerks (same weight) Gymnastics Plate Walks EMOMx10 10 Plate Walks (25Kgs/10Kgs) Metcon Metcon (Time) 3 Rounds For Time: 400m Run 21…
Barbell Club
CrossFit BFG – Barbell Club Warm-up Weightlifting Clean and jerk 2×3 @80% 2×2 @85% 4×1 90% Weightlifting Snatch 2×3 @80% 2×2 @85% 4×1 90% Weightlifting Clean and snatch pulls clean pulls at least 15-25kg above max clean 5×3 Snatch pulls 15-25kg above max snatch 5×3
Crossfit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 5 Power cleans 25 wall balls 4 power cleans 20 wall balls 3 power cleans 15 wall balls 2 power cleans 10 wall balls 1 power clean 5 wall balls 60,70,80,90,100 30,40,50,60,70 Metcon Metcon (No Measure) 20/15 cal row Power snatch Hang power snatch over head squat…
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Squat Snatch EMOMx10 4 Touch And Go Squat Snatches (choose a single weight to go across with) Gymnastics HSPU + T2B EMOMx10 Odd: 12 Handstand Push-ups Even: 12 Toes To Bar Metcon Metcon (AMRAP – Rounds and Reps) 20 Mins. AMRAP: 2 Peg Board Ascent 4 Rope Climbs 6…
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Squat Clean EMOMx10 5 Touch And Go Squat Cleans (choose a single weight to go across with) Gymnastics Pistol & DU EMOMx10 Odd: 16 Pistols Even: 40 Double Unders Metcon Metcon (Time) 3 Rounds For Time: 10 Muscle-Ups 30 Cal. Row 16 Thrusters (70Kgs/50Kgs) Cool Down
Advanced Gymnastics
CrossFit BFG – Advanced Gymnastics Metcon Metcon (No Measure) Practising new skills under fatigue Pull ups/ c2b/ ring muscle ups
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 40 minute Emom 1/ 3 power cleans 3 front squats 3 push jerks 82.5/50kg 3 burpees 3 press ups 2/ 10 wall balls plus 10 dumbell snatches 3/ 20/15 cal bike 4/ 30 Du 30 squats 5/ rest
EMOM Madness
CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute Alternating EMOM 15/20 cal row 20 Wall balls 12 BBJO 50 DU
Crossfit
CrossFit BFG – CrossFit Warm-up Weightlifting Max Cluster Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute Alternating EMOM 3 clusters at 80% 15 c2b/pull ups Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute Alternating EMOM 10 push jerks 60/40 8-12 BBJO 15 T2B Cool Down