EGO CrossFit – WOD
Weightlifting
A: Back Squat (5 sets x 6-4-2-2-1 reps)
Every 2 min, for 10 min (5 sets):
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
B: Back Squat (1 set x max reps )
One set of max unbroken reps @ 87% (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
160519 (Time)
For time:
40 Wall Ball Shots
400 m Run
40 Burpees
400 m Run
40 Wall Ball Shots