CrossFit

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Calories) Emomx10 Odd: 16 Dumbbell Snatches (22.5kgs/15kgs) Even: Max Cal Ski Metcon Metcon (AMRAP – Reps) Amrap 10: 3 Calorie Row + 3 Kipping Handstand Push-ups 6 Calorie Row + 6 Kipping Handstand Push-ups 9 Calorie Row + 9 Kipping Handstand Push-ups Continue to add (3) repetitions per…

Barbell Club

CrossFit BFG – Barbell Club Metcon Metcon (Weight) Snatch 6×3 80% Chalk line Metcon Clean and jerk (Chalk line for jerk position) 6×3 80% Metcon Metcon (Time) 30 Clean and jerks 60/42.5kg 30 power snatch 35/20kg 30 squat cleans 60/42.5kg For time

Crossfit

CrossFit BFG – CrossFit Weightlifting Deadlifts (6×3 ) Weightlifting Front squats (6×3 ) Metcon Metcon (Time) 5 Rounds for time 21 Cal row 15 Hand release press ups 9 Kettlebell clusters 12kg/20kg

CrossFit

CrossFit BFG – CrossFit Warm-up Gymnastics Toes to bar + L-sit Emomx5 20 sec L-sit / tuck sit Straight into.. Emomx5 12 toes to bar / knees to elbows Weightlifting Clean & jerk Emomx5 3 Hang power cleans + 3 push jerks Straight into.. Emomx5 3 Squat cleans + 3 split jerks (@ 60-70% of…

CrossFit

CrossFit BFG – CrossFit Warm-up Gymnastics Handstands 5 sets of: 25 feet handstand walk towards the wall and finishing off with 10 handstand push-ups Scaled: 5 wall climbs + 10 pike push-ups Weightlifting Snatch Emomx10 1 squat snatch + 1 hang squat snatch + 1 power snatch + 1 hang power snatch (@50-60% of 1RM…

CrossFit Endurance

CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (Time) Check in 10 Ring MU/20 C2B 50, 40, 30, 20, 10 DU Burpees Wall Balls Dumbbell Snatches Check out] 10 Ring MU/20 C2B Repeat workout so check previous time Cool Down

Crossfit

CrossFit BFG – CrossFit Weightlifting Hang clean triples (Build to a max triple over 5 sets ) Weightlifting Push jerk triple (Build to a max triple over 5 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute Amrap 10 Power cleans 45/30kg 12 Burpees over bar 14 overhead lunges 16 pull ups

EMOM Madness

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) Every 2 minutes for 18 Minutes 1/ 30/20 cal Bike 2/ 10 burpee box jumps 10 Thrusters 10 kettlebell swings 3/ 100 DU

Anarchy Hour

CrossFit BFG – Anarchy Hour Metcon (No Measure) 16 Minute Amrap 1/ 25/20 cal row 2/ 40 DU 3/ 25 Burpees 4/ 40 DU 5/ 25 wall balls 16 Minute emom 1/ 15/10 cal bike 2/ 5 Thrusters 5 press ups 5 t2b/ab mat sit ups 15 Minute 1/ 15/10 cal ski erg 2/ 20…

Team WOD

CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 3s: One Athlete Works At A Time Buy In: 1500m Row 30 D-Ball Over Shoulder (70Kgs/50Kgs) 150 Double Unders 30 Power Cleans (60Kgs/42.5Kgs) 150 Double Unders 30 Power Snatches 100 Burpee Box Jumps 30 Power Snatches 150 Double Unders 30 Power Cleans 150 Double…