CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Handstand hold + push-up Emom x12 Odd: 30 sec handstand hold against the wall / wall facing if you cannot kick up to handstand Even: 20 push-ups / 15 hand release push-ups Weightlifting Thruster Emomx12 Odd: 8 thrusters (50/35) Even: 4 power snatches Metcon Metcon (Time) For time: 50…

Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 40 minute Emom 1/ 3 power cleans 3 front squats 3 push jerks 82.5/50kg 3 burpees 2/ 12 press ups plus 12 dumbell snatches 3/ 20/15 cal row 4/ 5 Bar MU plus 12 t2b 5/ rest

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Back Squats (5×5 ) Metcon Metcon (Time) Grace 60/42.kg Metcon Metcon (Time) 50 wall balls 40 DU 30 Burpees over bar 20 Front rack lunges 10 Pull ups 2 rounds

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) 40 mins window: 1500m run 500m row 100 double unders/200 singles 1000m run 1000m row 100 double unders 500m run 1500m row 100 double unders As many burpees as possible in the remaining time Cool Down

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Power clean Power jerk Heavy single Weightlifting Power clean power jerk (5×2 ) 80% of weight hit Metcon Metcon (Time) 15/12/9/6 STOH 70/55kg Bar facing burpees Dumbbell deadlifts 22.5kg/15kg

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Rope climb 30 rope climbs for time Weightlifting D-ball 30 D-ball over shoulder for time (70/50) Metcon Metcon (Time) 5 rounds for time: 15 cal bike/ski 10 dumbbell thrusters (22.5/15) 5 d-ball squats (70/50) Cool Down

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Squats cleans Emomx10 3 Squat cleans (60/45) + 6 push-ups Gymnastics Double Unders Emomx10 30 double unders + 6 push-ups Metcon Metcon (Time) For Time: 1 Round: 800 Meter Run 21 Hang Power Cleans (50/35) 2 Rounds: 400 Meter Run 15 Hang Power Cleans 3 Rounds: 200 Meter Run…

Crossfit endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) Partner intervals 1 minute on / 1 minute off x 3 Assault bike/ Rower Kettlebell high swings 15 t2b plank hold 15 thrusters max DU 15 OHS max pistols Dumbell snatch Burpee over rower

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting 30 squat snathes for time 80% 15 minute cap Weightlifting Deadlifts (5×3 ) Metcon Metcon (Time) 21/15/9 Power snatch 40/30kg pull ups 15/9/6 Power cleans 60/45kg c2b