CrossFit

wod

CrossFit BFG – CrossFit Squat clean and Jerk (Total Weight) Clean and Jerk (1 Rep Max) Weightlifting Emom x 10 Use 75% of whatever weight you hit above. 3 Power cleans + 5 burpees over bar Metcon (Time) 4 rounds for time: 24 Cal Row 16 DB snatches 8 BMU/ C2B/ Pull ups

CrossFit

wod

CrossFit BFG – CrossFit Snatch Emom x 10 @75% of your 1 rm snatch 1- 6 OHS ( Squat snatch the first rep) 2- 3 Power snatch Gymnastics Emom x 10 Choose a rep scheme you can maintain throughout. 1-15 T2B 2- 15 burpees Metcon (No Measure) Sprint work: 20/15 Cal Bike/Row/Ski AFAP 2 min…

CrossFit

wod

CrossFit BFG – CrossFit Emom 10 Min emom Work @65/70% of your 1 rm CJ 1st min: 6 Front Squats 2nd min: 3 Push Jerks Emom 10 min Emom *Choose a rep scheme you can maintain throughout. 1st min: 15 Box jumps/ Step Ups 2nd min: 15 Handstand push ups/ Hand release press ups Metcon…

CrossFit Endurance WOD

wod

CrossFit BFG – CrossFit Endurance WOD Metcon (Time) Endurance: (45 min time cap) In Pairs- 90/60/30 Cal Row Box Jump overs 24″/20″ Deadlifts 70/50 Burpees over Rower

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon (No Measure) 90 secs on/ 90 off x 3 20/15 cal row In remaining time max burpees over row 2 min rest 90 secs on/ 90 secs off x3 20/15 cal bike In remaining time max thrusters 20/15

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Power clean hang squat clean (6×1 ) 85% of max power clean Weightlifting Strict press (4×6 ) Metcon Metcon (Time) 30 Power cleans 45/30kg 30 c2b pull ups 30 thrusters

Barbell Club

wod

CrossFit BFG – Barbell Club Weightlifting Squat cleans TnG 3 reps Build to a heavy Weightlifting Squat snatch TnG 3 reps Build to heavy Metcon Metcon (Time) Grace

Crossfit

wod

CrossFit BFG – CrossFit Metcon Metcon (Time) 12 wall balls 5 squat snatches 85% 4 rounds for time Weightlifting Front squats (5×2) 5×2 85-95% Metcon Metcon (No Measure) Every 4 minutes for 16 minutes 20 burpees over bar 20 dumbbell snatch 50 du

CrossFit

wod

CrossFit BFG – CrossFit Metcon Metcon (Time) In teams of 3s: For time: 200 cal bike/ski 100 dumbbell snatches (22.5/15) 100 synchro air squats (all 3 synchro) 150 cal bike/ski 75 dumbbell hang clean and jerks 75 synchro hand release push-ups (all 3 synchro) 100 cal bike 50 single arm thrusters 50 synchro down-ups (2…

CrossFit

wod

CrossFit BFG – CrossFit Skill and pacing work 3 min on / 1 min off x 4 400/350m Row 10 Strict press 20/15 In remaining time max strict Pull ups/ Ring Rows 3 min on/ 1 min off x 4 400m/350m ski 10 Barbell high Pulls 20/15 In remaining time max Strict Hspu/ Hand release…