EGO CrossFit – WOD
Weightlifting
Clean and Jerk
Take 20 minutes to build to today’s 1-RM Clean & Jerk
Metcon
CFG Open 15.1 (AMRAP – Rounds and Reps)
AMRAP 9 min:
15 TTB
10 Deadlifts 52/34 kg
5 Snatches 52/34 kg
CFG Open 2015 15.1 Scaled (AMRAP – Rounds and Reps)
AMRAP 9 min:
15 Hanging knee raises
10 Deadlifts 38/25 kg
5 Snatches* 38/25 kg
(*ground-to-overhead allowed)
CFG Open 15.1a (Weight)
1RM C&J
6-minute time cap
Metcon Green
170209 Green (AMRAP – Rounds and Reps)
AMRAP x 12 min:
8 Shuttle runs
10 Kettlebell Swings
12 Goblet Squats