CrossFit

CrossFit BFG – CrossFit Weightlifting Clean and jerk Heavy single Metcon Metcon (No Measure) 10 minute emom 1/ 3 squat clean and jerks 75% of weight hit 2/ 15 t2b Metcon Metcon (Time) 15.5 27,21,15,9 Cal row Thrusters 425kg/30kg

EMOM Madness

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) every 2 minutes for 18 minutes 1/ 30/20 cal bike 2/ 12 burpees plus 25 wall balls 3/ 100 DU

CrossFit

CrossFit BFG – CrossFit Warm-up Weightlifting Strict press + pull ups 3 x 10 strict presses 5 strict pull ups between each set Weightlifting Deadlifts + HSPU 3 x 10 deadlifts 5 strict handstand push-ups between each set Metcon Metcon (Time) 3 rounds for time: 30 unbroken wallballs (9/6) 20 cal bike 10 toes to…

CrossFit

CrossFit BFG – CrossFit Weightlifting Power cleans (5×3 ) Must be TnG Metcon 5 Front squats 1 Jerk (4 sets at heavy weight ) From the rack Metcon Metcon (Time) 2k Row EMOM 7/4 burpees over the rower

CrossFit

CrossFit BFG – CrossFit Metcon Metcon (Calories) In teams of 3: (40 mins cap) (IGYG style) 30 Rounds of: 10 cal bike 5 front squats (70/50) Max. Cal bike in the remaining time

CrossFit endurance

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 2 Minutes on/ 2 minutes off x3 10 T2b 10 Hang power snatch 50/35kg 10 Thrusters 15 Hand release press ups 10 Hang power cleans 10 Front squats Max Cal row/bike/ski

CrossFit

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For time: 10 thrusters (60/45) 50 double unders 8 thrusters 40 double unders 6 thrusters 30 double unders 4 thrusters 20 double unders 2 thrusters 10 double unders Metcon Metcon (Time) “Modified Cindy” 10 rounds for time: 1-2-3-4-5-6-7-8-9-10 Clean and jerks (60/45) 5 pull-ups 10 push-ups 15…

CrossFit

CrossFit BFG – CrossFit Weightlifting Snatch Heavy single Metcon Metcon (No Measure) 10 minute emom 1/ 3 squat snatch at 80% of weight hit for heavy single 2/ 10-15 burpees over bar Metcon Metcon (No Measure) Every 4 minutes for 5 rounds 15/10 cal bike/ 20/15 cal row 1 round DT

CrossFit

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 60 DU 50 wall balls 40 cal row 30 Thrusters 20 Dumbell step overs 22.5/15kg 10 Dballs 70/50kg emom 5 burpees