EGO CrossFit – WOD
Weightlifting
A: Power Clean (In 15 min: build up to a heavy Power lean)
B: Hang Power Clean (In 12 min: as many ladders as possible. 1 to 5 rep)
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with ca 75% of your 1-RM Power Clean
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
Metcon
140827 (Time)
10 RFT:
15 Wall balls 9/6kg
20 Mountainclimbers