CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Strict Pull-Ups EMOMx20 Odd: 6 Strict Pull-Ups Even: 10 Straight Bar Dips Metcon Metcon (Time) 5 Rounds For Time: 15 Double Kettlebell Thrusters (16Kgs/10Kgs) 10 Dumbbell Hang Cleans (22.5Kgs/15Kgs) 5 D-Ball Over Shoulder (70Kgs/50Kgs) Cool Down

Crossfit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 21/15/9 Cal row Burpees over bar 21/15/9 cal bike Thrusters 21/15/9 Cal Ski erg Power snatch 42.5kg/25kg 4 Minutes rest between workouts Gymnastics Toes to bar 10 Minutes Alternating Emom 20 toes to bar 8 strict HSPU Cool Down

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Back Squats 4 sets of 10 reps (60-70% of 1RM) Weightlifting Upright Rows 4 sets of 10 reps (50Kgs/30Kgs) Nice And Slow (well controlled) Weightlifting Bent Over Rows 4 sets of 10 reps (60Kgs/40Kgs) Alternate Grip Each Set Metcon Metcon (Time) 3 Rounds For Time: 20 Wallballs (9Kgs/6Kgs) 10…

CroosFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Clean And Jerk 2 x Clean + Hang Clean + Push Jerk (60-70% of 1 RM C&J) EMOMx 10 Metcon Metcon (No Measure) 15 mins. EMOM: 1st min. 50 Double Unders 2nd min. 10 Box Jumps (30″/24″) 3rd min. 12 Alternating Pistols… Straight into EMOMx10 5 Deadlifts (120Kgs/90Kgs) Cool…

Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 30/30 x4 Burpees over bar Clean and jerks 50kg/30kg Wall balls Pistols T2B Kettlebell snatch (arm each round) Overhead Squats 50/30kg Pull ups Hand Release press ups Thrusters 50/30kg Burpees over bar Cool Down

Intensity x3

wod

CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) Partner 30/30 x4 Burpee over bar Thrusters Wall balls Swings Burpee over bar Cool Down

Crossfit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Snatch Hang snatch Overhead squat Build up to heavy single Then 3×1 @80% Metcon Metcon (Time) 10/8/6/4/2 Squat snatch 50kg/30kg Bar muscle ups/ c2b Bar facing burpees Cool Down

Anarchy Hour

wod

CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 40/20 8 Rounds Assault Bike Burpees Rowing Thrusters Box jumps wall balls Banded Holds Jump squats Left side plank Right side plank Rope climb Mountain climbers Cool Down