EGO CrossFit – WOD
Weightlifting
A: Back Squat (5 sets x 6-4-2-2-1 reps)
Every 2 min, for 10 min:
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
B: Back Squat (1 sets x max reps)
Back Squat x max unbroken reps @ 83% (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Metcon
160504 (5 Rounds for time)
Every 3 min, for 15 min (5 sets) for times:
Run 200 m
8 Front Squats
12 TTB
EGO CrossFit – WOD Green
Weightlifting Green
Back Squat (6 sets x 10-10-8-8-6-6 reps)
Every 2 min, for 12 min (6 sets):
Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps
Add weight every set.
Metcon Green
160504 Green (Time)
5 RFT:
Run 200 m
5 Front Squats
10 V-ups