Barbell Club

CrossFit BFG – Barbell Club Weightlifting Low hang Mid hang High hang clean (6×3 ) Weightlifting Low hang Mid hang High hang Snatch (6×3) Weightlifting Strict press (5×8 )

Crossfit

CrossFit BFG – CrossFit Weightlifting 1 power clean 1 hang power clean 3 front squats Max followed by 4 sets at 85% of weight hit Metcon Metcon (No Measure) 34 minute emom 1/ 16/12 cal bike 2/ 16/12 cal row 3/ 16/12 cal ski 4/ rest

CrossFit

CrossFit BFG – CrossFit Metcon Metcon (Time) 5 Rounds For Time: 300m Run 10 Dumbbell Thrusters (22.5/15) Metcon Metcon (Time) 3 Rounds For Time: 5 D-ball Over Shoulder (70/50) 10 Chest To Bars Metcon Metcon (Time) 3 Rounds For Time: 100 Double Unders 10 Squat Snatches (60/45) Cool Down

CrossFit

CrossFit BFG – CrossFit Warm-up Weightlifting Snatch Emom x 10 3 touch and go squat snatches (60-70%) Metcon Metcon (Time) 5 Rounds for time: 10 pull-ups 10 handstand push-ups Metcon Metcon (AMRAP – Rounds and Reps) Amrap x 10 3 clean and jerks (60/45) 5 burpees 7 toes to bar Cool Down

Crossfit Endurance

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) 10 dumbbell clusters 20 HR Press ups 10 c2b 20 single arm push jerks 10 Pistols 5 rounds rest 2 minutes Helen

Crossfit

CrossFit BFG – CrossFit Weightlifting Clean Heavy single Weightlifting Split jerk (6×3 ) 80% of max jerk Metcon Metcon (Time) 50 DU 25 squats 4 rounds straight into 40/50 cal bike 12 minute cap

EMOM Madness

CrossFit BFG – EMOM Madness Metcon (No Measure) within 3 minute window 20/15 cal row 20 American swings max burpee box jumps 1 minute rest 4 rounds

CrossFit

CrossFit BFG – CrossFit Weightlifting Snatch pull, snatch, OHS (6 sets ) Weightlifting Deadlifts (6×2) Metcon Metcon (No Measure) 20/15 cal row Hang squat cleans 60/45kg Rest 2-3 minutes 5 rounds

CrossFit

CrossFit BFG – CrossFit Metcon Metcon (Time) 3 Rounds for time: 300m Run 10 Squat Cleans (60/42.5) Gymnastics Rope Climb + D-Balls EMOM x 10 Even: 2 Rope Climbs Odd: 4 D-ball Over Shoulder (70/50) Metcon Metcon (Time) For Time: 100 Double Unders 80 Abmat Sit-Ups 60 Push-Ups 40 Toes To Bar 20 Chest To…

Crossfit Endurance

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 1minute 0n/0ff in partners x4 15/10 cal bike plus max thrusters 15 wall balls plus max DU Cindy amrap 10 power cleans max STOH 60/45kg 15 t2b plus max dumbbell snatch 10 cal row plus max burped over rower