Daily Archives: 16 november, 2016

Torsdag 161117

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

Snatch

Take 15-20 min to build to today’s 1-RM Snatch

Metcon

161117 (AMRAP – Reps)

Every min, on the min, for 21 min:
Minute 1 – 30 sec of Rowing (for meters)
Minute 2 – Power Snatch or Snatch x 3 reps @70-80% of today’s 1RM
Minute 3 – 30 sec of Push-ups

Weightlifting Green

Hang Power Snatch (5 sets x 4-6 reps, rest 45 sec)

Metcon Green

161117 Green (AMRAP – Reps)

Every min, on the min, for 21 min:
Minute 1 – 30 sec of Rowing (for meters)
Minute 2 – 30 sec of Russian Kettlebell Swings
Minute 3 – 30 sec of Push-Ups