CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 12 mins to build to a heavy for: Power Snatch + Hang Power snatch Squat Snatch + Hang Squat snatch EMOM x 10 2 Power Cleans + 1 Squat Clean Metcon- 3 rounds for time 24 Db snatches 18 Cal Row/15 Bike 12 Ring Mu/…

Endurance

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) In Pairs For time 100 Cal Bike 10 rounds – Complete YGIG 24 Lunges + 12 Push ups 75 Cal Bike 10 rounds- Complete YGIG 18 DB Hang Snatches + 9 Pull ups 50 Cal Bike 10 rounds- Complete YGIG 12 Wallballs + 6 Burpees

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Find a max weight for this complex: Power clean + Hang power clean + push jerk Squat Clean + Hang squat clean + split jerk EMOM x 10 2 Power Snatches + 1 Squat Metcon- for time 40 Cal Row 30 Thrusters (42.5/30) 20 TTB…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 5 sets: 4 Back Squats Complete all 5 sets at the same working weight. Around 75% Every 30 seconds x 10 3 Touch and Go power snatches Metcon- For time: Complete the following 100 Wallballs (9/6) 75 Calorie Row 50 Burpees over rower Split the…

Endurance

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Endurance WOD In pairs 18 min AMRAP 40 Deadlifts (60/42.5) 30 Cal Bike/row/ski 20 Synchro HRPU 10 Strict Pull ups Rest 4 mins 18 min AMRAP 40 Synchro Air squats 30 Cal Bike/Row/ski 20 Barbell STOH (60/42.5) 10 Target Burpees

Crossfit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG 10 sets 2 paused front squats Increase weight gradually each set EMOM x 10 3-5 Touch and GO clean + Jerks (60/42.5) Metcon: 3 rounds for time 300m Run 500/400m Row/Ski

Crossfit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 5 sets: 12 Front rack reverse lunges EMOM x 10 1 Power Clean + 1 Squat Clean Metcon- For time 21/15/9 Calories Burpees over bar Rest 3 mins 12/9/6 Deadlifts (85/65) Hand release push ups

Endurance Wod

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) In teams of 3: For time 2000m Row 120 Wallballs 60 synchro Down ups ( 2 sync) 1500m Row 80 Wallballs 40 synchro Down ups (2 sync) 1000m Row 40 Wallballs 20 synchro Down ups (2 sync)

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 5 sets: 1 paused push jerk + 1 paused split jerk Every 2 mins 1- 5 snatches 2- 4 3- 3 4-2 5-find a max Metcon: For time 30 Hang power cleans 15 TTB 30 front squats 15 TTB 30 stoh (42.5/30)

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Emom x 10 3 Strict presses Emom x 10 1 Power Snatch + 1 Squat Snatch Metcon: For time 21 Calories Bike/ Ski 12 Clean + Jerks (60/40) 15 Calories Bike/ Ski 9 Clean + Jerks (70/50) 9 Calories Bike/Ski 6 Clean + Jerks (80/60)