CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Front squat Find 10 rep max feont squat Weightlifting Squat cleans 5×2 squat cleans (80-85%) Metcon Metcon (5 Rounds for time) As fast as possible: 12/10 cal bike 3 rope climbs 12/10 cal ski X5 sets 1 min rest between each set Cool Down

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Weightlifting Squat snatch (5×5) Must be TnG Thrusters (5×5) Metcon Metcon (Time) 5 rounds for time 15 wall balls 10 STOH 60/45kg 5 Bar MU

CrossFit

wod

CrossFit BFG – CrossFit Metcon Metcon (Time) For time: 500m row 20 clean and jerks (60/45) 500m row 15 front squats 500m row 10 clusters 500m row 5 bear complex (without pauses) 500m row 10 clusters 500m row 15 front squats 500m row 20 clean and jerks Cool Down

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Push it real good! 1-2-3-4-5-6-7-8-9-10 Handstand push-ups Ring dips Push-ups Metcon Metcon (Time) (30 mins cap) In teams of 3: 2 rounds: 30 bar facing burpees 30 hang squat cleans (42.5/32.5) 30 toes to bar 30 thrusters Into.. 150 cal bike 2 rounds: 30 bar facing burpees 30 hang…

Crossfit endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) Partner intervals 1 minute on / 1 minute off x 3 Assault bike/ Rower Kettlebell high swings 15 t2b plank hold 15 thrusters max DU 15 OHS max pistols Dumbell snatch Burpee over bar

Emom Madness

wod

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 10 minute emom 1/ 50 du 2/ 15 burpees 10 minite emom 1/ 15/10 cal bike 2/ 12 thrusters 42.5kg/30kg

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Clean triple (5×3) Must be TnG Weightlifting Push Jerk (4×10) TnG Metcon Metcon (No Measure) 10 cal row 10 pull ups 10 burpees over rower Rest 1 minute 5 rounds Go Fast as possible each round

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Power clean Push jerk (5×2 ) Pause in the power clean catch position for 2 seconds Make sure to catch deep in the power Weightlifting Front squats (5×2 ) 2 second pause Metcon Metcon (AMRAP – Reps) Within 3 minute window 15 Power cleans 60/42.5kg 15 c2b In remaining time…