CrossFit

wod

CrossFit BFG – CrossFit Weightlifting 1 clean 2 Front squats 1 Jerk (5 heavy sets ) Metcon Metcon (No Measure) 10 minute emom 1/ 15 T2B 2/ 15 burpees Metcon Metcon (No Measure) Sprint work 15 Dumbell front squats 22.5kg/15kg 20 cal row Rest 2 minutes 3 rounds

Barbell Club

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CrossFit BFG – Barbell Club Metcon Metcon (No Measure) 30 snatch for time 80% for time 30 cleans for time 80% for time Strict press 5×5

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Power clean Hang squat clean Jerk (Build to a max ) Weightlifting Back squats (5×2 ) Metcon Metcon (Time) For time 50 cal row 25 T2b 25 burpees over rower 25 t2b 25 burpees over rower 50 cal row

CrossFit Endurance WOD

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CrossFit BFG – CrossFit Endurance WOD WOD : Metcon (No Measure) 40 min Running clock: 00:00-10:00 2k Row/Ski 10:00-20:00 40-30-20-10 Kettlebell swings (R 24/16) Ab Mat sit ups 20:00-30:00 EMOM ‘ Macho Man’ ( choose a weight that you can successfully complete every set Unbroken) 3 Power cleans 3 Front squats 3 STOH 30:00-40:00 3…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Deadlift + Strict press 21-18-15-12-9 Deadlifts (100/75) Strict presses (50/35) Gymnastics Ring dips + Pistols 4 Rounds of: 10 Ring dips 20 Alternating pistols Metcon Metcon (Time) For time: 10 power snatches (60/45) 20 toes to bar 30 abmat sit-ups 40 push-ups 5 ring muscle-ups 40 push-ups 30 abmat…

CrossFit

wod

CrossFit BFG – CrossFit Gymnastics Gymnastics EMOM : Pull + Push emoms Emom x 12 1st min- 3 Rope climbs ( legless, 2 normal) 2nd min- 5 Strict Hspu/ 7 kipping/ 10 Hand release press ups Emom x12 1st min- 5 DB deadlifts + 5 DB push press 22.5/15 2nd min- 50 double unders Metco:…

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Pause at the knee and catch power clean (6×2 ) Pause for 2 seconds Weightlifting Pause at the knee and catch power snatch (6×2 ) Weightlifting Snatch balance (5×3 ) Metcon Metcon (Time) SID Qualifer

CrossFit Endurance WOD

wod

CrossFit BFG – CrossFit Endurance WOD Metcon (No Measure) Endurance In 3s 3x 12 min workouts Workout 1 21 thrusters (42.5/30) 15 Pull ups 9 burpees OB ( Each person will complete this round) 15 thrusters, 9 Pull ups , 6 burpees over bar ( Performed A,B,C) 9 thrusters,6 Pull ups, 3 burpees over bar…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (10 Rounds for distance) 10x 30:30 row/ski interval (160m/140m) Weightlifting Squat clean EMOM x 12: 3 squat cleans + 3 burpees over bar (70/50) Metcon Metcon (Time) 4 Rounds for time, wear a weighted vest if you’ve got one (10/7) 400m run 4 rope climbs 20 dumbbell or…