EGO CrossFit – WOD
Weightlifting
A: Back Squat (5 sets x 6-4-2-2-1 reps)
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
B: Back Squat (1 set x max unbroken reps @90%)
One set of:
Back Squat x Max Unbroken Reps @90%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Metcon
170608 (Time)
21, 15 and 9 reps for time of:
Hang Squat Cleans
Bar-Facing Burpees Over the Barbell