Intensity x3

CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (Time) Partner wod 100 cal row 100 swings 100 wall balls 100 press ups 100 squats 100 burpees Cool Down

Strength and size

CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) 30/30×4 Wide grip bench press TRX chest fly Barbell upright row Alternating kettlebell press Front squats 60/40 Squat pulse Deadlifts Cool Down


CrossFit BFG – CrossFit Metcon Metcon (No Measure) EMOM x 10 3 Power Snatches + 3 Overhead Squats (60Kgs/42.5Kgs) Metcon Metcon (Time) 3 Rounds For TIme: 30 Cal. Row 20 Toes to Bar 10 Hang Power Snatches (50Kgs/35Kgs) Cool Down


CrossFit BFG – CrossFit Warm-up Weightlifting Snatch Heavy single 5 sets @80% of heavy single Weightlifting Strict shoulder press push press (6×1) Gymnastics Bar Muscle ups Cool Down


CrossFit BFG – CrossFit Weightlifting Power Clean And Power Jerk 10 Mins. to find 3 Rep (Heavy)Touch & Go Power Clean & Power Jerk Weightlifting Front Squat (5×5) 3 Sec. Pause at the bottom Metcon Metcon (Time) For Time: 21-15-9 Deadlifts (100Kgs/70Kgs) Handstand Push-Ups Metcon Metcon (AMRAP – Reps) Max Burpees Over The Bar in…


CrossFit BFG – CrossFit Warm-up () Metcon Metcon (AMRAP – Reps) AMRAP 7 Power Clean (85Kgs/60Kgs) EMOM: 10 Push-Ups Metcon Metcon (AMRAP – Rounds and Reps) 20 Mins. AMRAP 8 Thrusters (60Kgs/42.5Kgs) 6 Rope Climbs 12 Box Jumps (30″/24″) 200m Run With MedBall (9Kgs/6Kgs) Cool Down

Crossfit endurance

CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 2 Minutes on 1 Minute off x 7 15/10 cal row 15 burpees over rower 15 wall balls Max Squats 2 Minutes on 1 Minute off x7 15 Thrusters 15 t2b 15 swings Max press ups Cool Down

Suspension Training

CrossFit BFG – Suspension Training Warm-up Metcon Metcon (No Measure) 30/30 Press ups/ Chest fly Tricep extensions/ underarm rows Reverse fly/Dumbell shoulder press knee tucks Cool Down