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

EMOM Madness

wod

CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (10 Rounds for reps) 10 Wall balls plus 10 Burpees every minute for 10 minutes Metcon Metcon (10 Rounds for reps) 10 Minute alternating EMOM 15 Cal bike 15 Front squats 50/30kg Cool Down