EGO CrossFit – WOD
Weightlifting
For the following 19 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading. Rest 60 sec between A & B.
A: High-Hang Snatch
Every 90 seconds, for 9 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch
B: Hang Snatch
Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch
Metcon
141119 (Time)
10-8-6-4-2 C&J, 60/45 kg
2 rounds of “Cindy” after every set
Metcon Green
141119 Green (Time)
5 rounds for time:
6 Power clean & jerk
6 Pull-Ups
6 Push-Ups
12 Air Squats