CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: EMOM x 10 5 Deadlifts @65% 10 min build to a max: Clean + Hang Clean Metcon- EMOM x 9 Min 1: 16-8 Cal Bike Min 2: 16-20 Db Snatches Min 3: 8-15 Burpees over db Rest 3 EMOM x 9 Min 1:…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time: 50 double unders 4 cleans (80/57.5) 3 toes to bar 2 chest to bar 1 bar muscle-up Scaled: 10 rounds for time: 100 single unders 4 cleans (60/42.5) 3 toes to bar 2 pull-ups 1 chest to bar

Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Endurance WOD In 3s 40 min Cap 2 rounds 1500m Row/Ski / 750m (Round 2) 100 Wallballs 75 Synchro DB Hang clean + Jerks (all 3) 50 Synchro TTB ( 2 work, 1 rest) 25 Synchro Down ups (all 3) IRT: Max Cal…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Handstand walk + rope climbs 5-4-3-2-1 rope climbs *50 feet handstand walk after each set Metcon Metcon (No Measure) EMOMx12: Min1: 4 wall walks Min 2: 8 double dumbbell box step overs (2×22.5/15) Min 3: 12 toes to bar Metcon Metcon (Time) 3 rounds for time: 500m…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strenght work: EMOM x 10 5 Back Squats Technique work: 10 mins build to a heavy for Snatch + Hang Snatch Metcon- Cash in: 10 Devil Presses 5 rounds 20 Air Squats 10 Cal Bike 5 Burpee Pull ups Cash out : 10 Devil Presses

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 10 sets 2 Push Jerks + 1 Split Jerk Change the weight every 2 sets. For quality: 10-8-6-4-2 Snatches (50,60,70,80,90%) Metcon: For time 50 DB snatches 35 Cal Bike 10 Wall walks 35 Cal Bike 50 DB Hang CJ (Use 1 x DB)

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) •cash in: 200 double unders 10 rounds of: 6 thrusters (60/42.5) 6 pull-ups / ring pull-ups 6 toes to bar / toes to rings 6 burpee box jump overs (24″/20″) •cash out: 200 double unders

Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Endurance bfg Solo 0-18 mins 2 min on / 1 min off x 6 Assault bike max Cals Ski Erg max Cals Rest 4 mins 22-40 EMOM x 18 Min 1: 10-18 cal row Min 2: 8-15 burpees over rower

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday bfg 10 sets 1 Front squat straight into 3 back squats Change weight every 2 sets. For quality 10-8-6-4–2 Clean + Jerks (50,60,70,80,90% of your max.) Metcon: For time 20/16/12/8/4 Cals 10/8/6/4/2 C2B pull ups 5/4/3/2/1 Devil thrusters

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Strength work: EMOM x 10 5 Deadlifts + 10 Push ups @55% of your 1rm. Technique work: EMOM x 10 Power Snatch + Hang Squat snatch + OHS Metcon- 10 rounds for time 10/7 Calorie Bike 3 Ring Mu/ C2B/ Pull ups 3 Devil Presses (2xDB)