EGO CrossFit – WOD
Weightlifting
Bulgarian split squats (4 sets x 4-6 reps @41X1, rest 90 sec)
Metcon
170901 (Time)
4 rounds for time of:
400 m Run
50 Double-Unders
15 Overhead Squats
4 rounds for time of:
400 m Run
50 Double-Unders
15 Overhead Squats
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts
Perform these with PERFECT posture and mechanics.
AMRAP x 7 min:
7 Box jumps
7 Burpees
7 Kettlebell swings
High hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight.
4 rounds for time of:
400 m Run
40/30 Push-Ups
40 Air Squats
AMRAP x 9 minutes of:
6 Ground to Overhead
12 Toes to Bar
AMRAP x 9 minutes of:
6 Ground to Overhead
12 Knees to arms/6 Toes to Bar
5 rounds for time of:
15 Wall Ball Shots
15 Pull-Ups
2&2, with only one partner working at a time, complete:
100 Burpees
100 Ground to Overhead
100 Box Jump Overs
Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count:
Burpees – Barbell extended overhead
Ground to Overhead – Hanging from a Pullup Bar
Box Jump Overs – Plank from Elbows
In teams of 2, alternate rounds to complete 10 rounds each for time of:
3 Front Squats (heavy, and taken from the floor)
6 Burpees Over the Barbell
12 Kettlebell Swings (heavy)
5 rounds:
AMRAP x 4 min:
3 Power Cleans
6 Lateral Burpees
Rest 90 sec between rounds
(You will resume the next round where you left off. Score is total rounds and reps)
Rest 5 seconds between jumps.
4 rounds for time of:
400 m Run
15 Overhead Squats
These sets should all be heavy. Use rest time to stretch and mobilize your upper body.
AMRAP x 6 minutes of:
3 Thrusters
6 Pull-Ups
12 Kettlebell Swings (heavy)
For time:
75 Double Unders
50 Wall Ball Shots
25 Toes To Bar
50 Wall Ball Shots
75 Double Unders