CrossFit

CrossFit BFG – CrossFit Warm-up Weightlifting Overhead Squat + BTN Push Jerk 3 Overhead Squats + 3 Behind The Neck Push Jerks Gymnastics Pull-Up Holds 7 Sets Of 10 Sec. Pull-Up Hold (30 Sec. Rest After Each Set) Metcon Metcon (AMRAP – Rounds and Reps) 20 Mins. Amrap: 50 feet Handstand Walk 30 Alternating Pistols…

CrossFit

CrossFit BFG – CrossFit Warm-up Metcon Metcon (No Measure) Emom x 10 2 Reps Of 1 Power Clean + 1 Push Jerk + 1 Clean Grip Overhead Squat (80Kgs/ 65Kgs) Metcon Metcon (Time) 5 Rounds For Time: 5 Bear Complex (70Kgs/ 45Kgs) 85 Double Unders *Bear Complex: Power Clean + Front Squat + Push Press…

CrossFit

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds For Time: 50 Air Squats 7 Muscle-Ups / 10 Hip To Rings 10 Hang Power Cleans (60Kgs/42.5Kgs) Metcon Metcon (Time) 9-7-5 Reps For Time: Squat Snatch (60Kgs/42.5Kgs) Strict Chest To Bar Pull-Ups Russian Dips Weightlifting Sotts Press Snatch Grip Behind The Neck Sotts Press Cool…

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 Cool Down

EMOM Madness

CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (No Measure) 21 min EMOM 20/15 Cal Row 12 Thrusters 42.5kg/30kg 50 DU/80 single skips Cool Down

CrossFit

CrossFit BFG – CrossFit Warm-up Weightlifting Clean & Jerk Heavy Single 6×1 Weightlifting Back Squat 6×3 Metcon Metcon (AMRAP – Rounds) 20 min AMRAP 5 Clusters 60kg/40kg 10 Burpee over bar 15 Wall balls 9kg/6kg (Must have 1 minute rest after each round) Cool Down

Strength and Size

CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) Narrow grip bench press Barbell underarm bent over rows Seated shoulder press TRX press up with knee tuck 5×15 Explosive jump squats 5×15 Split squats Cool Down

Team WOD

CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Team Of 4 (2 Athletes work at a time) For Time: 125 Plate Burpees (60Kgs/40Kgs) 400m Run (Holding Hands All 4) 125 Wallballs (9Kgs/6Kgs) 400m Run 125 Ground To Overhead (50Kgs/30Kgs) 400m Run 125 Toes To Bar 400m Run 50 Muscle-ups / 125 Pull-ups 400m Run…

Barbell Club

CrossFit BFG – Barbell Club Warm-up Weightlifting Snatch triples 8×1 @ weight hit Weightlifting Snatch balance (8×3) Weightlifting Sotts press 5×5 Cool Down

CrossFit

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