Barbell Club
CrossFit BFG – Barbell Club Weightlifting BIG Max out Friday BIG tunes BIG lifts Max clean and jerk Max snatch
Crossfit
CrossFit BFG – CrossFit Weightlifting 1 Snatch 2 OHS 1 TnG Snatch (5 sets ) Weightlifting Front squats (5×3 ) Weightlifting Behind the neck strict press (5×8 ) Metcon Metcon (Time) 5 Thrusters 60kg/45kg 10 Air squats 5 rounds for time 5 minute time cap
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Handstand push ups + pull ups 1-2-3-4-5-6-7-8-9-10 Strict handstand push ups Strict pull-ups Weightlifting Snatch For time: 25 Power Snatches (60/42.5) 50 Overhead Squats Metcon Metcon (Time) 5 Rounds for time: 20 push-ups 10 dumbbell thrusters (22.5/15) 20 dumbbell snatches Cool Down
CrossFit Endurance WOD
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) Running clock On the 0:00 21/15/9 Thrusters (42.5/30) T2B Dumbell snatch 1 run On the 10:00 21-15-9 Hang squat cleans 60/42.5kg Pull ups On the 20:00 2k row On the 30:00 50 Burpees 100 Squats 50 Burpees
Crossfit
CrossFit BFG – CrossFit Weightlifting 1 clean 2 front squats 1 Jerk 6 sets 70-80% of max clean Metcon Metcon (No Measure) Every 5 minutes for 6 rounds 20/15 cal bike/row/ski 15 burpee box jumps 50 DU 15 wall balls
EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 20 Minute emom 1/ 15/10 cal bike 2/ 5 Balls 3/ 15/10 cal ski 4/ 10 burpee pull ups
Barbell Club
CrossFit BFG – Barbell Club Weightlifting High hang power clean (6×2 ) Weightlifting High hang power snatch (6×2 ) Weightlifting OHS (6×2 )
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Toes to bar + Push-ups Emom x 12 Even: 15 toes to bar Odd: 15 push-ups Weightlifting Clean and jerk 5 sets of: 1 Squat clean + 1 hang squat clean + 1 power clean + 1 hang power clean + 3 split jerks (@80% of 1RM) Metcon Metcon…
CrossFit
CrossFit BFG – CrossFit Weightlifting Snatch Heavy single Metcon Metcon (No Measure) 10 Minute emom 3 Squat snatches @70% of weight hit Metcon Metcon (No Measure) Sprint work 15/10 cal bike 15 Unbroken Thrusters 42.5/30kg rest 2 minutes 5 rounds
CrossFit
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…