CrossFit

wod

CrossFit BFG – CrossFit Skill and pacing work 3 min on / 1 min off x 4 400/350m Row 10 Strict press 20/15 In remaining time max strict Pull ups/ Ring Rows 3 min on/ 1 min off x 4 400m/350m ski 10 Barbell high Pulls 20/15 In remaining time max Strict Hspu/ Hand release…

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon (No Measure) E2MOM 1- 6/6 DB hang snatch + 15 Toes to ring 2- 6/6 DB thrusters + 70 Double unders 3- 1 min recovery Row (M 1000 cal per hr/ F 850 cal per hr) + 1 min Rest 3 Rounds

Crossfit

wod

CrossFit BFG – CrossFit Metcon Metcon (Time) 5 rounds for time 30/20 cal row 10/8/6/4/2 Squat cleans 50/60/70/80/90% of max Weightlifting Split jerk Build to heavy single Metcon Metcon (Time) For time 40 OHS 45/35kg 40 cal bike

Barbell Club

wod

CrossFit BFG – Barbell Club Weightlifting . Clean and jerk 5×2 Snatch 5×2 Back squats 5×2 All at 80% of weight hit last week

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Power clean Hang power clean (6×1 ) 90% of max hang power clean Weightlifting Power snatch Hang squat snatch (6×1 ) 90% of max power snatch Metcon Metcon (Time) 12 minute AMRAP 15 t2b 10 strict hspu 5 devil press 22.5/15kg

CrossFit

wod

CrossFit BFG – CrossFit Metcon Metcon (Time) 10 rounds for time: 9 cal bike/ski 6 clean and jerks (60/45) 3 rope climbs Cash out: 100 push-ups Cool Down

CrossFit Endurance WOD

wod

CrossFit BFG – CrossFit Endurance WOD Metcon (Time) For time: In pairs: 6 rounds: 20 Cal Row/Bike 20 Wallballs 10 synchro Down ups 20 Cal Row/Bike 20 Pull ups 6 rounds: 20 Cal Bike/Row 20 DB squats (1×22.5) 10 synchro hand release press ups 20 cal bike/ Row 20 DB snatches Cash out: 2020m ski

CrossFit

wod

CrossFit BFG – CrossFit Push and Pull For time: 10/8/6/4/2 DB Power cleans 5/4/3/2/1 Strict Hspu 10/8/6/4/2 DB Push Press 5/4/3/2/1 Strict Pull ups Metcon (Time) For time: Cash in: 1000m Row 8 rounds: 8 Toes to bar 8/7/6/5/4/3/2/1 Deadlifts 120/90 Cash out: 500m Row

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon (No Measure) Emom x20 1- 15/10 Cal Bike 2- 10 air squats + 10 jump lung 3-15/10 Cal ski 4- 5 Pull ups + 10 press ups 5- Rest

Crossfit

wod

CrossFit BFG – CrossFit 1 clean 1 front squat Build to heavy single Weightlifting 1 strict press 1 push jerk 1 split jerk (6×1 ) 90% of max strict press Metcon Metcon (Time) 21/15/9 Thrusters Burpee box jump overs