CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Press and thrust 5 sets of 5 strict presses + 5 thrusters (weight increases every set, last set must be the heaviest) Weightlifting Deadlift 5 sets of 10 deadlifts (Weight increases every set, last set must be the heaviest) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3s:…

CrossFit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 1 minute on/ 1 minute off Repeat each exercise 4 times 7 power snatch 7 burpees over bar 7 wall balls 7 press ups 7 thrusters 7 pull ups 7 pistols 7 t2b Max cal bike/row/ski

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Power clean Jerk Heavy single Metcon Metcon (No Measure) 10 minute emom 1/ 10 clean and jerks 60/42.5kg 2/ 10 burpees over bar Metcon Metcon (Time) 5 Bar muscle ups/ 10 c2b 10 Devil press 70 DU 3 rounds for time

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 1/ 8-15 cal bike 2/ 50 du 3/ 10 thrusters 22.5kg plus 10 burpees 4/ rest 5 rounds

CrossFit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) 4 Rounds for time 60 Cal row/ski/bike 40Jumping Lunges 30 wall balls 20 burpees over bar 10 BMU or 15 c2b or 20 pull ups 5 c+j 70/45 Increase weight each round men 10kg female 5kg

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Thrust it Find your 3 rep max Thruster from the floor Gymnastics Push and pull 1-2-3-4-5-6-7-8-9-10 Strict handstand push ups Strict pull-ups Metcon Metcon (Time) 1-2-3-4-5-4-3-2-1 Devil presses (22.5/15) Bar muscle-ups / ring dips (scaled) Cool Down

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Clean from the floor, below the knee, High hang (5 working sets ) Focus on speed and technique rather than weight Weightlifting Snatch from floor, snatch from below the knee, high hang Workong on speed and technique Metcon Metcon (No Measure) 21/15/9 Cal row Burpees over rower 50 DU after…

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Front squats (5×5 ) Squat clean the first rep Weightlifting Split Jerk Heavy single Metcon Metcon (No Measure) Bike Intervals Sprint 20/12 calories on the bike Rest 90 seconds 6 rounds

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) Teams of 3s: For time: 100 deadlifts (60/45) 80 hang power cleans 60 front squats 40 jerks 20 thrusters *every minute on the minute stop where you are and all 3 athletes complete 5 burpees Cool Down

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Snatch Heavy single Weightlifting Back Sqauts (6×2 85-95%) Metcon Metcon (Time) 15 c2b 15 thrusters 42.5/30kg 3 rounds for time