CrossFit Endurance WOD

wod

CrossFit BFG – CrossFit Endurance WOD Metcon (No Measure) Endurance: 4x 8 min sections- 2 min rest between each one. 1- 8 min Max Cal ski 2- 8 min emom: 5 Pull ups, 5 press ups, 5 burpees 3- 8 min Max Cal Bike 4- 8 min emom: 5 Front squats, 5 STOH, 5 thrusters…

CrossFit

wod

CrossFit BFG – CrossFit Squat + Jerk 2 Front Squats + 1 Split Jerk 6 heavy sets (from the rack) Emom : Metcon (No Measure) Emom x 10 5 deadlifts + 5 burpees Metcon (Time) 18-15-12-9-6-3 Toes to bar Wallballs Hang Power cleans 42.5/30

EMOM Madness

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CrossFit BFG – EMOM Madness Metcon (Time) For time: 75/ 60 Cal Bike emom* 7 Air squats 60 /45 Cal Ski emom* 7 press ups 45 DB snatches emom* 7 ab mat sit ups 20 min Time cap

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Squat snatch Build to a max double Weightlifting Snatch balance (5×3 ) Working on speed under the bar Metcon Metcon (No Measure) Every 4 minutes for 20 minutes 5 devil press 10 burpee over dumbbell 15 cal bike

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) In pairs: 10 rounds for time of: 100 double unders 20 cal bike 6 chest to bar 6 toes to bar 4 legless rope climbs Cash out: 200 push-ups

CrossFit Endurance WOD

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CrossFit BFG – CrossFit Endurance WOD Metcon (Time) Endurance In pairs: 2 rounds for time: 1000m Row 60 Wallballs 800m Row 50 stoh 20/15 600 m Row 40 thrusters 20/15 400m Row 30 Pull ups 200 m Row 20 muscle ups / Ring dips Cash out: 50 synchro down ups

CrossFit

wod

CrossFit BFG – CrossFit Skill work Emom x 10 1- 10 DB Deadlifts 2- 5-10 Strict Hspu Emom x10 1- 10 DB push press 2- 5-10 strict pull ups Metcon (No Measure) 4 min work / 1 min Rest x 4 20 DB snatches 22.5/15 15 Wallballs (9/6) 10 DB Hang CJ 22.5/15 In remaining…

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Back squats (6×2 ) 80-90% Weightlifting 10 minute emom 1/ 5 clean and jerks 70% of max 2/ 15 t2b Metcon Metcon (Time) 5 rounds for time 15 cal bike/row/ski 10 thrusters 50/37.5kg

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Snatch work 12 mins to find a max for this complex: 1 Snatch Pull + 1 Squat snatch+ 1 OHS Front squats (4 sets x 8 reps- Fast reps no pauses ) Metcon (Time) 5 Rounds for time: 20 Wallballs (9/6) 10 Hand release press ups 5,4,3,2,1 Clean…