CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Clean and Jerk Skill Clean and Jerk Skill On the Minute x 7: Power Clean + Hang Squat Clean + Split Jerk (60%, 63%, 65%×3) Directly Into… On the Minute x 7: 2 Squat Cleans + 1 Split Jerk (70%) Metcon Metcon (Time) Teams of 3 For Time (30…

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting 1 Hang snatch 1 snatch (5×1 @80% of weight hit ) Build to a max Weightlifting Paused Front squats (6×2) 2 second pause Metcon Metcon (Time) 5 rounds for time 40 DU 5 hang power snatches 5 OHS 10 bar facing burpees 50/30kg

Barbell Club

wod

CrossFit BFG – Barbell Club Weightlifting 1 clean 1 front squat 2 jerks (5 sets ) Weightlifting Deadlifts (6×2 ) Reset between lifts Weightlifting OHS (6×3 ) Snatch balance the first rep

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (10 Rounds for distance) 10 intervals 30:30 row/ski (Men aim to hit 160m each interval and women 140m) Metcon Metcon (Time) In pairs: 5 rounds for time: 30 cal bike/ 300m run (together) 30 thrusters (45/32.5) 30 push-ups 30 synchronised squats Cool Down

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Power clean squat clean (5×2 85%) Weightlifting Back squats (5×2 85% ) Metcon Metcon (Time) 10 devil press 22.5kg/15kg 10 box step overs 3 rounds for time

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) In pairs 3 Rounds for time: 40 front squats (60/45) 50 double unders 30 thrusters 50 double unders 20 overhead squats 50 double unders 10 squat snatches Gymnastics Handstand walk 3 rounds for time: 50 feet handstand walk 10 dumbbell ground to overhead (22.5/15) Cool Down

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (No Measure) Emom x 12 Odd: 12 back squats (60/45) Even: 12 handstand push-ups Metcon Metcon (No Measure) Emom x 12 Odd: 14/12 cal row Even: 12 pull-ups Gymnastics Toes to bar 20-16-12-8 Cal bike Toes to bar Pistols Cool Down

Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) In Pairs 1 run together 15 synchro burpees 10 Pull ups 25 Ab mat sit ups 10 pull ups 35 synchro squats 10 pull ups 5 rounds 2k row to finish

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Thrusters (5×5) From the floor Metcon Metcon (No Measure) 10 minute emom 1/ 25ft handstand walk 2/ 10 bar muscle ups ( scale reps as needed)/Banded or jumping Metcon Metcon (Time) 21/15/9 Cal row Dumbbell snatch Wall balls 80 Du after each round