CrossFit Endurance

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CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 40 Minute EMOM 1/ 8 front squats plus 8 STOH 70/50KG 2/ 15/10 cal row plus 5 burpees over erg 3/ 5-10 bar muscle ups / 10 strict pull ups 4/ 30 DU 10 press ups 30 DU 10 press ups 5/ rest

CrossFit

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CrossFit BFG – CrossFit Warm-up Metcon Metcon (No Measure) Emomx12 20 double unders + 1 cluster (75% of 1RM clean and jerk) Metcon Metcon (AMRAP – Rounds and Reps) Amrap 5: 27/21 cal row 27 thrusters (50/35) 27 chest to bars Rest 3 mins Amrap 5: 21/15 cal row 21 thrusters (40/30) 21 toes to…

EMOM Madness

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CrossFit BFG – EMOM Madness Metcon Metcon (Time) 20 minute emom 1/ 15/10 cal bike 2/ 15 dumbbell front squats 3/ 50 du 4/ 10 burpees

Crossfit

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CrossFit BFG – CrossFit Weightlifting Heavy isabel 30 snatches for time 70/50kg Weightlifting Front squats (5×3 ) Metcon Metcon (Time) 6-12-18 Power snatch 40/30kg and burpees over bar Straight into 25/15 cal bike/ski/row

Barbell Club

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CrossFit BFG – Barbell Club Weightlifting Pause Lifting (6×2 2 second pauses ) Pause at the knee snatches Pause at the knee cleans Pause in the dip Jerks

CrossFit

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CrossFit BFG – CrossFit Weightlifting Squat clean (5×2 ) 85% Weightlifting Front squats (6×1 ) 6 heavy singles Metcon Metcon (Time) 21/15/9 Push jerks 50/35KG OHS Dumbell front rack lunges 22.5kg

CrossFit

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CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For time: 5 thrusters (70/50) 8 toes to bar 10 thrusters (60/45) 8 toes to bar 15 thrusters (50/40) 8 toes to bar 20 thrusters (40/35) 8 toes to bar 25 thrusters (30/25) 8 toes to bar 30 thrusters (20/15) Metcon Metcon (Time) For time: In teams…

CrossFit

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CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) “Annie are you okay?” 10-20-30-40-50-40-30-20-10 Double unders Abmat sit-ups Metcon Metcon (Time) For time: Buy in: 1000m row 3 rounds: 21 deadlifts (60/45) 15 bar facing burpees 9 push jerks Cash out: 1000m row Cool Down

CrossFit

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CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) “The Landon” For time: 15 clean and jerks (60/45) 30/20 cal bike 15 clean and jerks 5 mins rest 4 rounds of: 21 wallballs (9/6) 18 pull-ups 15 kettlebell swings (32/24) 12 handstand push-ups 5 mins rest 10 deadlifts (125/90) 1000m row 10 deadlifts Cool Down

CrossFit

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CrossFit BFG – CrossFit Warm-up Weightlifting Snatch Emomx10: 4 squat snatches (50/37.5) + 4 burpees over bar Gymnastics Bar muscle ups Emomx10: Odd: 5 bar muscle-ups or 4 rope climbs Even: 3 D-ball over shoulder (70/50) Metcon Metcon (Time) 4 rounds for time: 300m ski/run 10 overhead squats (50/37.5) (10 mins cap) Cool Down