Team WOD

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CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 5: (One athlete works at a time, the whole team does 5 burpees before switching the athlete) As Fast As Possible For Time: 50 Rope Climbs 100 D-ball Over Shoulder (70Kgs/50Kgs) 250 Toes To Bar 250 Handstand Push-Ups 100 Pistols 1 Mile Run Whole…

Intensity x3

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CrossFit BFG – Intensity x3 Metcon Metcon (Time) Partner workout 1 Run 30 clean and jerks 30 wall balls 30 BOB 30 squat to press 30 cal row 6 rounds 1 run

Strength and Size

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CrossFit BFG – Strength and Size Metcon Metcon (No Measure) 5×10 Front squats 5×10 strict shoulder press 5×10 Plate split lunges 5×10 Pull ups 5×10 deadlifts

CrossFit

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CrossFit BFG – CrossFit Warm-up Weightlifting Jerks EMOMx10 1 Push Jerk + 1 Split Jerk + 1 Squat Jerk (60-70% of 1RM) Weightlifting Snatch EMOMx10 3 Position Squat Snatch (From The Pockets + Above The Knees + From The Floor) (find weight where you can maintain proper form) Metcon Metcon (AMRAP – Rounds and Reps)…

Crossfit

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CrossFit BFG – CrossFit Warm-up Weightlifting Back squats (5×8) Work on speed, no pause at the top of the rep Weightlifting Pause at the knee cleans (6×2) Metcon Metcon (Time) 2k Row for time. Make it HURT Cool Down

CrossFit

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CrossFit BFG – CrossFit Warm-up Weightlifting Clean & Jerk EMOM x 10 2 Squat Cleans + 1 Split Jerk (@ 70% of Clean and Jerk) Weightlifting Snatch Deadlift 5×5 Snatch Deadlifts (3 Sec. Pause Below The Knees) Metcon Metcon (AMRAP – Rounds and Reps) 20 Mins. AMRAP 5 Rope Climbs 10 D-ball Over The Shoulder…

CrossFit

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CrossFit BFG – CrossFit Warm-up Weightlifting Snatch Shizzle Every 30 Secs. for 8 Mins. 1 Power Snatch + 1 Hang Squat + 1 Snatch Balance (choose weights where you can maintain proper form) Metcon Metcon (Time) 30 Snatches For Time (60Kgs/42.5Kgs) + 3 Overhead Squats EMOM Metcon Metcon (Time) 3 Rounds For Time: 50 KettleBell…