CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 5 sets: 2 Overhead Squats Build in weight each set Every 30 seconds x 20 1 Power snatch Focus on technique Metcon: 3 rounds- 10 Hang Power Cleans (42.5/30) 10 STOH 10 Toes to bar Straight into… 3 rounds- 10 Front Squats (42.5/30…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 4 sets: 10 Push presses Keep it light focus on keeping your reps continous. EMOM x 10 1 snatch Build in weight each min. Metcon: For time 50 Ab Mat sit ups 50 Toes to bar 50 Cal Bike/Row 50 Push ups 50…

Endurance WOD

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Calories) Endurance WOD In pairs 4 min on / 1 min off 1- 100 Wallballs IRT Max calorie bike/row 2- 80 DB OH lunges IRT Max calorie bike/row 3- 60 Synchro HRPU IRT Max calorie bike/row 4- 40 synchro Down ups IRT Max calorie bike/row x 2…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strenght work: 4 sets 10 Speed back squats EMOM x 10 1 Clean + Jerk Build in weight every lift. Metcon: 2 rounds 30 Db Hang Snatch 15 TTB 2 rounds: 20 DB Hang CJ 10 Pull ups 2 rounds: 10 DB Hang Clusters 5…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 10 3 Hang Squat Cleans Barbell WOD: 10 rounds for time 3 Snatches (60/42.5) 3 Burpees over bar Metcon: 40-30-20-10 Calorie Row/ Ski DB snatches

Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) IN PAIRS: FOR TIME 150-120-90-60-30 Synchro Air Squats 100-80-60-40-20 Cal Bike/ Row 50-40-30-20-10 Synchro Down Ups

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 10 3 Hang Snatches Barbell WOD 10 rounds 3 Clean + Jerks (60/42.5) 3 Bar facing burpees Metcon: 10 Rounds 7 Thrusters (42.5/30) 7 Pull ups

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 5 sets: 5 Push presses EMOM x 10 1 Power Clean + 1 Squat clean Metcon- 4 rounds for time 20 Wallballs (9/6) 10 DB Hang snatches 20 DB Overhead Lunges 10 DB Hang CJ Use 1 x DB (22.5/15kg)

Endurance

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Solo: For time 4 rounds- 500m Run 100/75/50/25 Cal Bike/ Ski 20/15/10/5 Burpees over bar