Crossfit

CrossFit BFG – CrossFit Weightlifting Snatch Hang snatch OHS (6×1 ) All sets have to be above 75% of max snatch. last set wants to be a max Weightlifting Back squats (5×6) Metcon Metcon (No Measure) 20 minute emom 0-10 1/ 15/10 cal row bike or ski 2/ 18 wall balls 10-20 1/ 10 dumbbell…

Crossfit Endurance

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 40 minute emom Every 2 minutes 1/ 35/25 cal row 2/ 20 wall balls plus 50 du 3/ 16 dumbbell snatch plus 16 burpees 4/ 15 clean and jerks 60/45kg 5/ rest

CrossFit

CrossFit BFG – CrossFit Warm-up Gymnastics Toes to bar Every 3:00 for 5 sets 300m run 15 toes to bar / 20 knees to chest Weightlifting Front squat 5 sets: 15 box jumps (24″/20″) Straight into.. 15 front squats (60/45) Rest 1 min after each set All sets must be unbroken Metcon Metcon (Time) For…

CrossFit

CrossFit BFG – CrossFit Weightlifting Hang clean 2 front squats Jerk (5 sets buidling in weight each set ) Weightlifting Clean pulls (6×2 ) 10-20 kg heavier than max clean Metcon Metcon (Time) DT 12 deadlifts 9 hang power cleans 6 STOH 5 rounds for time 50/70kg

CrossFit

CrossFit BFG – CrossFit Metcon Power clean Hang squat clean (Build to a max ) Weightlifting Back Squat (Build to heavy single ) Metcon Metcon (Time) 20/12 cal bike 15 burpees over dumbbell 10 dumbbell front squats rest 2-3 minutes 5 rounds

Crossfit endurance

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 10 minute max cal bike/row/ski 10 minute emom 3 squat cleans, increase weight every 2 minutes 20 minute chipper 2 rounds of 100 double unders 75 Air squats 50 dumbbell snatches 35 pistols/jumping lunges 15 HSPU/20 Hand release press ups Max burpee pull ups/ muscle…

CrossFit

CrossFit BFG – CrossFit Warm-up Weightlifting Squat 4 rounds for time: 10 back squats (80/60) 10 front squats (60/40) Weightlifting Snatch Emomx10: (60-70% of max) 1 power snatch 1 overhead squat 1 hang squat snatch Metcon Metcon (Time) For time: Cash in: 150 double unders 30 dumbbell snatches (22.5/15) 15 burpee box jumps (24″/20″) 20…

Barbell Club

CrossFit BFG – Barbell Club Weightlifting Snatch hang snatch (6×1 ) Weightlifting Clean Hang clean Split jerk (6×1 ) Weightlifting Overhead back lunges (6×5)

Crossfit

CrossFit BFG – CrossFit Weightlifting Power clean Build to a daily max 2 fails allowed Weightlifting Power snatch Find a daily max 2 fails allowed Weightlifting Clean deadlifts (5×3 ) No TnG Metcon Metcon (Time) 30 Front squats 60/45kg 30 power cleans For time 5 Minute cap