Crossfit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Front squats Find a Heavy single then 5×1 @90% Weightlifting Strict press (5×5) Metcon Metcon (No Measure) Work must be completed in a minute 20/15 cal bike 20 barbell thrusters 42.5/30kg 6 rounds

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Clean And Jerk 3 Sets Of 10 Touch And Go Clean And Jerks (60-70% Of 1RM) Every 3 Mins Gymnastics Handstand Push-Ups + Pistols EMOMx12 Odd: 8 Deficit Handstand Push-Ups (6″/3″) Even: 16 Weighted Pistols (15Kgs/10Kgs) Metcon Metcon (Time) 3 Rounds Of: 100 Double Unders 25 Toes To Bar…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Snatch Complex EMOMx10 2 Squat Snatches + 2 Overhead Squats + 2 Snatch Balance (60% Of 1 RM) Gymnastics Pull-Ups + Dips EMOMx12 Odd: 6 Strict Chest To Bar Even: 12 Straight Bar Dips Metcon Metcon (Time) 4 Rounds For Time Of: 400m Row 15 Push Jerks (60Kgs/42.5Kgs) 10…

Crossfit Endurance

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CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) Every 2 minutes 40-25 cal bike 20 wall balls plus 20 burpees 20 OHS 40/25 plus 15 pull ups 20 power snatch 40/25 plus 20 box jumps rest 4 rounds

Crossfit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 10 BBJO 10 t2b 10 pistols 10 HSPU 5 hang cleans 5 rounds for time 50/60/70/80/90 30/35/40/45/50 Metcon Metcon (Time) 10 Thrusters 10 cal bike 10 Dumbell squat snatch/ power snatch 50 Du 5 bar muscle ups 5 Rounds for time (Weights increase for the thrusters same…

EMOM Madness

wod

CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (Time) 2k row / 1500 metres EMOM 5-7 burpees Metcon Metcon (AMRAP – Rounds and Reps) 4-7 reps Make sure you last the 7 minutes. Thrusters Pull ups Burpees

Anarchy Hour

wod

CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 40 seconds on 20 seconds off x5 ski erg rower assault bike Dumbell thrusters Plank Ab matt sit ups DBall squats Squat holds BOB Cool Down