EGO CrossFit – WOD
Weightlifting
A: Shoulder Press (8 sets x 1 rep)
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
B: Shoulder Press (3 sets x 1 rep)
Then rest 2 minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)
Metcon
Metcon Green
170425 (AMRAP – Rounds and Reps)
AMRAP x 2 min:
6 Push Presses
6 Front Squats
Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.