EGO CrossFit – WOD
Weightlifting
Power Clean (5 sets x 1.1 reps, rest 10 sec between singles)
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the 5 sets)
Metcon
170109 (Time)
In teams of 2, alternate sets to complete 6 each of:
3 Hang Power Cleans
2 Alternating Reverse Front Lunges
1 Shoulder to Overhead
Choose the heaviest load you can successfully complete without dropping the barbell.
Team WOD
150207 (AMRAP – Rounds and Reps)
2&2 AMRAP 30 min:
10 Sit-Ups (A)
10 Kettlebell Swings 24/16 kg (B)
10 Jumping Squats (A)
10 Burpees (B)
6 Shuttle runs (A)
After the run, person B will start with the situps. (Only one person working at a time.)