EGO CrossFit – WOD
Weightlifting
Hang Squat Snatch (6 sets x 2-3 reps)
Every 2 min, for 12 min (6 sets): Hang Squat Snatch x 2-3 reps
(pause in the receiving position for 1-2 seconds)
Focus on speed and perfect mechanics, and build in load over the course of the sets.
Metcon
160622 (Time)
3 RFT:
30 Overhead Walking Lunge Steps
15 Pullups
400 m Run
EGO CrossFit – WOD Green
Weightlifting Green
A1: Deadlift (5 sets x 5 reps, rest 60 sec)
A2: Dead hang/Active hang from bar (5 sets x 15-30, rest 60 sec )
Metcon Green
160622 Green (Time)
3 RFT:
30 Walking Lunge Steps
15 KBS
400 m Run