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BGB CrossFit – Endurance Club

Metcon (No Measure)

45 minute AMRAP at aerobic pace:

5 minutes of rowing

1 min easy

1 min easy-mod

1 min moderate

1 min mod-hard

1 min hard

WALK a 400m with a LIGHT sandbag (recovery walk)
The walk should not take more than 5 minutes. You should get 4-5 rounds of this.


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BGB CrossFit – CrossFit


10 min Coach’s Choice warmup for shoulders to prepare for dips

ALL: Metcon (No Measure)

5 sets:

10x dips as difficult as possible
Basically this is 5×10 dips at whatever is challenging for you.

This might mean some banded assistance or it may mean adding weight. Prefer everyone to use either the matador or rings today.

GREEN: Metcon (Time)

5 rounds:

10x alternating DB snatches @ 35/20lbs

10x abmat situps

200m run

rest 1:00

BLACK: Metcon (Time)

5 rounds:

10x power snatches @ 95/65lbs

10x TTB

200m run

rest 1:00
Score is total time, including the rest intervals. Each individual round should not take much more than about 2 minutes – so scale accordingly so that it does.


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BGB CrossFit – CrossFit


3 rounds not for time:

20-30 secs row or bike

5x squat jumps

3x cossack squats each leg

ALL: Front Squat (3×5 @ increasing weight)

3 sets of 5 reps at increasing weight to today’s 5RM.

We did this exact same thing last Wednesday, so use those numbers as a guide if you were here.

ALL: Fran (Time)

Thrusters, 95# / 65#
Everyone’s favorite benchmark workout !!!


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BGB CrossFit – CrossFit


10 min Coach Choice to include Clean and Jerk technique review

ALL: Clean and Jerk (8×1 @ 80% +)

8x singles clean and jerk at 80% or higher.

Prefer squat clean and split jerk, but whichever you’re comfortable with is fine.

ALL: Metcon (AMRAP – Rounds and Reps)

As partners:

12 minute AMRAP of

1x clean and jerk @ 135/95lbs

1x burpee

2x CJ

2x burpee

Partner A does 1x CJ and 1x burpee. Then partner B does 1x CJ and 1x burpee. Then Partner A does 2/2. Partner B does 2/2 etc.

Pick a weight that can be cycled pretty easily. This should be somewhere around what you would use for Grace (RX Grace is 135/95lbs)


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BGB CrossFit – CrossFit


10 minute AMRAP at actually a bit faster than warmup pace:

100m run

8x burpee box jumps onto a plate

8x plate ground to overhead

*use a 10-25lb plate


10 minutes or so of coach-led mobility

GREEN: Metcon (Time)

For time:

200x single unders

1200/1000m row

75x wallballs 14/8lbs

30/20x calorie bike

BLACK: Metcon (Time)

For time:

200x DU

1500/1200m row

100x WBs @ 20/14lbs

35/25x calorie bike
Hard cap of 25 minutes no matter which track you choose.


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BGB CrossFit – CrossFit


10 min Coach’s Choice warmup and intro for Accessory movements

ALL: Metcon (2 Rounds for weight)

3 sets:

10x dumbbell row each arm

10x standing strict DB press each arm

*use as heavy a DB as possible
Use as heavy a DB as possible but still allows 10x reps with near perfect movement.

GREEN: Metcon (Weight)

10 minute EMOM:

odd minutes – 10x kettlebell swings @ 53/35lbs

even minutes – 3x rope progressions

RX+ 70/53lbs KB and 1x rope climb
Make the KB weight something challenging. Heavier than you would normally use.

BLACK: Metcon (Weight)

10 minute EMOM:

odd minutes – 5x touch-n-go power cleans

even minutes – 2x rope climbs

RX+ legless rope climbs
Pick a weight that will be almost a 5 rep max by the last minute. It’s only 5 rounds.

As reference, Brandon plans to use 225lbs.

ALL: Metcon (No Measure)

As a finisher:

3 sets

10x side crunches each side standing w/KB or DB

10x prone leg raises to rig


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BGB CrossFit – CrossFit

Overhead Squat (10×3 @ quality)

10 total working sets of 3, working up in weight.

Focus on QUALITY of movement and positioning here rather than huge weight.

Metcon (Time)

Teams of 3 at two stations:

STATION 1 – 300x calories on AB

STATION 2 – 3 rounds of:

75x WBs

150x DU

**subtract 30x calories for every female on your team, so 3 females = 210 cals, 2 females = 240 cals, 1 female = 270 cals total
Basically TWO people are working at a time, one at EACH station (the bike and the amrap). A third teammate will always be resting. Teams can swap out as they like.

One station will probably finish first. At that point, teams can have all 3 people working on the remaining station, but still only one at a time.


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BGB CrossFit – CrossFit


3 rounds kinda for time:

100m jog

5x burpees

10x thrusters with PVC pipe


5 min coach led CJ-specific warmup plus technique review

ALL: Clean and Jerk (1RM)

Prefer squat clean and jerk. Same instructions as Monday – spend about 10 minutes on this max. It should not be a lifetime PR, just something heavy for today.

ALL: Clean and Jerk (3×2 @ 80%)

3 sets of 2 reps drop sets at 80% of weight found above.

ALL: Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

10x sandbag squats

20x box jumps @ 20/12″

RX+ back squats from ground @ 135/95lbs


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BGB CrossFit – CrossFit


10 minute coach-led banded crossover-symmetry style warmup on rig

ALL: Metcon (5 Rounds for weight)

Weighted pullups:





Work fairly quickly on this. Note that for you, this may not be ADDITIONAL weight, it may just be LESS assistance. That’s fine !

ALL: Metcon (AMRAP – Reps)

8 minute EMOM:

ring rows

RX+ muscle ups
Pick a number each minute and perform that many. About 30 seconds of work max. Note that for either movement this should wind up with muscular failure.

ALL: Metcon (Time)

21-15-9 for time:

deadlifts @ 185/125lbs

knees to elbow

bar facing burpees

RX+ 275/185lbs and TTB