CrossFit

CrossFit BFG – CrossFit Weightlifting Back squats (6×1) 6×1 Build up each set in weight Weightlifting 3 Position power snatch (6×1 ) 6×1 Build up each set in weight Starting at 70% of max power snatch Metcon Metcon (Time) 15 15,10 10, 5 5 Front squats 50/35kg Burpees over bar

CrossFit

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For time: 5k row or 8 mile assault bike Every 2 mins. alternating -1 round of Cindy -5 clean and jerks (70/50) Cool Down

CrossFit Endurance

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) 12 days of Christmas 1 Triple/Du 2 Bar muscle ups 3 Power snatch 4 Pistols 5 Junping lunges (each leg) 6 HR press ups 7 wall balls 8 Kettlebell clean and jerks 9 Dumbell Box step overs 10 Power cleans 11 Busters 12 Strict Pull ups

CrossFit

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For time (with a partner): Buy in: 50 thrusters (60/45) Then 8 rounds of: 21 push-ups 9 toes to bar 3 bear complex (60/45) 20 dumbbell snatches (22.5/15) 15 pull-ups 18 box jumps (24″/20″) 9 power cleans (60/45) 150m run (together) Cash out: 2000m row Cool Down

EMOM Madness

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 21 minute emom 1/ 50 du 2/ 12 t2b 3/ 10/6 cal row plus 10 burpees over rower

CrossFit

CrossFit BFG – CrossFit Weightlifting Snatch Balance (6×3 ) Weightlifting Snatch OHS Heavy single Metcon Metcon (Time) 10,8,6,4,2 Burpee ground to overhead 22.5/15kg c2b

CrossFit

CrossFit BFG – CrossFit Weightlifting Front squats (5×5) Weightlifting Split Jerk (5×3 ) at 70-80% Metcon Metcon (No Measure) For max reps 30 seconds Power clean 70/50kg 30 seconds Front squats 30 seconds cal bike rest 1 minute 5 rounds

CrossFit

CrossFit BFG – CrossFit Warm-up Weightlifting Snatch 3 Rounds: :20 sec max snatches (40/30) Rest :40 sec :30 sec max snatches (50/37.5) Rest :30 sec :40 sec max snatches (60/45) Rest 2:20 between rounds Metcon Metcon (AMRAP – Rounds and Reps) In teams of 3: AMRAP 30 (IGYG style) 8 dumbbell hang clean and jerks…