Team WOD

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CrossFit BFG – Team WOD Warm-up Metcon (No Measure) 1000m Row 50 Box Jumps (30″/24″) 30 Thrusters (60Kgs/42.5Kgs) 10 Muscle-Ups / 20 Strict Pull-Ups *Straight Into 15 Mins. AMRAP: 50-40-30-20-10 Snatch (Power Or Squat) (40Kgs, 45Kgs, 50Kgs, 55Kgs, 60Kgs) Cool Down

Intensity x3

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CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) 20 Synchro Burpees 50 wall balls 50 press ups 50 squat to press 50 cal row run Repeat up to 100 burpees. Cool Down

Strength and Size

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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

CrossFit

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CrossFit BFG – CrossFit Warm-up Burpee Muscle-Ups For Time: 30 Burpee Muscle-Ups Metcon Metcon (Time) 5 Rounds For Time: 5 Wall Climbs 50 Double Unders Gymnastics HSPUs 3 Rounds for Time: 10 Handstand Push-Ups (Any Type) (I ain’t got no type) 15 Push-Ups Cool Down

Barbell Club

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CrossFit BFG – Barbell Club Warm-up Weightlifting Clean and squat jerk (5×1) Weightlifting Clean Pulls (6×3) Weightlifting 15 Minute macho man 3 power cleans 3 front squats 3 push jerks 85kg/60kg Cool Down

Crossfit

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CrossFit BFG – CrossFit Warm-up Weightlifting 1 Clean 4 Front squats for max weight Weightlifting 3 TnG Power clean and push jerk For max weight Weightlifting 15 Minute emom 2 snatch at 80% + 2 BOB each minute burpees increase by 2 reps Cool Down

CrossFit

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CrossFit BFG – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 12 minutes: 15 Box Jumps (24″/20″) 12 Push Press (50Kgs/35Kgs) 9 Toes-to-Bar Metcon Metcon (Time) 27-21-15-9 for Time Row (calories) Thrusters (42.5Kgs/30Kgs) Cool Down

CrossFit

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CrossFit BFG – CrossFit Warm-up Gymnastics Bar Complex 4 Sets Of: 4 Strict Chest To Bar 4 Kipping Chest To Bar 4 Bar Muscle Ups *The goal is to complete the entire giant-set without coming off the bar Metcon Metcon (AMRAP – Rounds and Reps) 10 Min. AMRAP 5 Hang Squat Cleans (70Kgs/50Kgs) 7 Bar…