CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Strict press 5 sets of 5 reps Increasing weight each set Gymnastics Handstand holds 10 mins EMOM 30 secs on 30 secs off Freestanding or against the wall Metcon Metcon (4 Rounds for time) 4 rounds of: Every 5:00 mins 15 cal bike 15 push-ups 10 cal bike 10…

CrossFit

wod

CrossFit BFG – CrossFit Metcon Metcon (Time) 25/15 cal row 5 squat clean and jerks 50% of 1rm 25/15 cal row 4 squat clean and jerks 60% 25/15 cal row 3 squat clean and jerks 70% 25/15 cal row 2 squat clean and jerks 80% 25/15 cal row 1 squat clean and jerks 90% Metcon…

Barbell Club

wod

CrossFit BFG – Barbell Club Weightlifting All lifts at 80% of weights hit last week clean and jerk 5×2 Snatch 5×2 Back squats Heavy single

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Power clean Hang power clean (6 sets ) At 90% of max hang power clean Weightlifting Clean pulls (6×2 ) All sets 15kg above max clean Metcon Metcon (No Measure) 20 minute running clock 0-10 Alternating emom 1/ 15/10 bike/ ski erg / row 2/ 5 devil press 10-20 10…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Snatch Emom x 10 1 power snatch + 1 hang power snatch + 3 overhead squats Gymnastics Death by push-ups 10 push-ups 1st min. Keep adding 1 push-up every minute until you fail Metcon Metcon (3 Rounds for reps) 3 rounds of 4 mins AMRAP (2 mins rest between…

Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) Wod 1 Karen 150 wall balls for time Every time you break 15 burpees Wod 2 20 calorie row 10 Dumbell thrusters 22.5/15kg 5 rounds for time Wod 3 21 deadlifts 100/70kg 15 press ups 9 muscle ups 3 rounds for time Wod 4 100…

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting 1 Squat clean 2 Split Jerk 1 Squat clean 1 Jerk Build to a max complex Weightlifting Strict Press (5×5) Metcon Metcon (No Measure) Within 1 minute 20/12 Cal bike in Remaining time max burpees Rest 2 minutes 6 rounds Score is amount of total Burpees

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting 1 Squat snatch 2 OHS 1 squat snatch Build to a max for the complex Weightlifting Back squats (4×6) Metcon Metcon (Time) 7 rounds for time 7 power cleans 7 thrusters 42.5/30kg 7 bar facing burpees

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For time: 300m run 10 clean and jerks (80/62.5) 10 bar muscle ups 300m run 8 clean and jerks 8 bar muscle ups 300m run 6 clean and jerks 6 bar muscle ups 300m run 4 clean and jerks 4 bar muscle ups 300m run 2 clean…