EGO CrossFit – WOD

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Weightlifting

1 Hang Snatch + 1 Squat Snatch + 1 OHS (Every 2 min, for 16 min (8 sets))

Metcon

151208 (AMRAP – Rounds and Reps)

2&2, alternating each movement AMRAP x 15 min:
10 OHS
10 Burpees
10 Box jump overs

(Partner A performs 10 OHS; Partner B performs 10 burpees; Partner A performs Box jump overs; Partner B performs 10 OHS …)

Weightlifting Green

Power Snatch (5 sets x 4-6 reps, rest 60 sec)

Metcon Green

151208 (AMRAP – Rounds and Reps)

2&2, alternating each movement AMRAP x 15 min:
10 OHS
10 Burpees
10 Box jump overs

(Partner A performs 10 OHS; Partner B performs 10 burpees; Partner A performs Box jump overs; Partner B performs 10 OHS …)