Barbell club

wod

CrossFit BFG – Barbell Club View Public Whiteboard Weightlifting TnG Clean and jerks (4×8 ) Weightlifting Snatch (4×8) Weightlifting Back squats (5×8)

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Power clean Hang power clean 5 second pause front squat (5 heavy sets ) Weightlifting Power snatch hang power snatch OHS 5 second pause (5 heavy sets ) Metcon Metcon (Time) 30 cal bike 30 pull ups 20 cal bike 20 c2b 10 cal bike 10 muscle ups

Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon Metcon (No Measure) 40 minute 1/ 10/20 cal bike 2/ 5 clean and jerk plus 5 front squats 3/ 10 wall balls plus 10 burpees 4/5 ring MU plus/ bar MU/ 10 strict pull ups 5/ rest

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds for time: 400m run 10 front squats (60/45) 20 push-ups 30 wallballs (9/6) Metcon Metcon (Time) 3 Rounds for time: 400m row 10 hang power cleans (60/45) 20 toes to bar 30 pistols /60 jumping lunges Cool Down

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Hang clean 6 Heavy singles Weightlifting Hang snatch 6 heavy singles Metcon Metcon (Time) 30 snatches 10 ring muscle ups/ c2b 30 clean and jerks 10 ring muscle ups/ c2b 30 thrusters 10 ring muscle ups/ c2b 60/42.5kg

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Weightlifting Power clean hang squat clean split jerk Build to heavy single Then 5×1 85% Weightlifting Back squats (6×2 ) Metcon Metcon (Time) 21 Thrusters 40/30kg 21 pull ups 15 Thrusters 50/35kg 15 c2b 9 Thrusters 60/40kg 9 bar muscle ups

Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon (Time) 15 OHS 40/30kg 15 wall balls 15 Burpees over bar x5 Into 400 metre run 10/8/6/4/2 Dballs 70/50kg Into 100 cal row