CrossFit Endurance WOD

wod

CrossFit BFG – CrossFit Endurance WOD Metcon (No Measure) 45 min rolling clock: 0:00- 20:00 workout 1 For time: 2000m Row 50 Burpees over rower 1000m Row 20:00-25:00 REST 25:00-45:00 workout 2 For time: 10 rounds: 1 Round of Cindy 1/2/3/4/5/6/7/8/9/10 Clean + Jerks (70/45)

CrossFit

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CrossFit BFG – CrossFit View Public Whiteboard Snatch work 12 min: ( From the rack) Find a 3 rep max OHS 12 min EMOM: 1- 15/10 Cal Bike 2- 3 Squat snatches @70% Metcon (Time) Metcon: 18-15-12-9-6-3 Wallballs 9/6 Box jumps 24/20 * between each set 20 Russian Kb swings 16/12

Barbell Club

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CrossFit BFG – Barbell Club Metcon Metcon (No Measure) Deadlifts 6×3 at 85% of max lift 10 minute emom 6 TnG clean and jerks 10 minute EMOM 5 TnG Squat snatches

CrossFit

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CrossFit BFG – CrossFit Snatch 5 x 2 Reps Power snatch (2 sec pause at the knee) No heavier than 80% Metcon (No Measure) EMOM x 10 18/14 Cal Row ( 2 min Rest) EMOM x 10 8 Wallballs + 8 Burpees ( 2 min Rest) EMOM x 10 16/12 Cal Bike

CrossFit

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CrossFit BFG – CrossFit Metcon Metcon (Time) In pairs: 3 rounds of: 300m run (together) 200 double unders / 200 plate hops 100 push-ups 50 overhead squats (45/32.5) Cash out: 25 muscle-ups 50 thrusters (45/32.5) 25 muscle-ups

CrossFit Endurance WOD

wod

CrossFit BFG – CrossFit Endurance WOD Metcon (Time) For time In teams of 4: 200 Cal Bike 200 Cal Row 200 Cal ski *all 3 machines can be worked at the same time! Until the 200 cals are complete. Cash out: 100 synchro air squats 400m Run as a team. 50 synchro Down ups

CrossFit

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CrossFit BFG – CrossFit Skill/ strength work. All in a pair YGIG style: 10 Rounds: 1-3 Strict Pull ups or 3-5 Ring Rows (3 sec pause at top position) 10 Rounds: 1-3 Strict HSPU or 3-5 Push ups ( 3 sec pause at the bottom) Metcon (Time) For time 30-20-10 Cal Row Kettlebell Thrusters 2x…

CrossFit

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CrossFit BFG – CrossFit Clean work 5 working sets of 2 reps Power Cleans ( 2 sec pause at the knee) 5 working sets of 2 reps Front squats ( 2 sec pause at the bottom of the squat) Metcon (Time) Metcon: For time 12-9-6 Toes to bar GTOH 45/30 Rest 3 mins 9-6-3 Toes…

Barbell club

wod

CrossFit BFG – Barbell Club Metcon Metcon (No Measure) Pause high hang clean 6×2 Pause high hang snatch 6×2 Front squat heavy single Front squat 4×2 85% of heavy single