EGO CrossFit – WOD

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Weightlifting

A: Snatch Balance (1 RM)

B: Power Snatch + Hang Squat Snatch (Today’s heavy)

C: Overhead Squats with 3 sec pause in bottom (5 sets x 2 reps)

Metcon

150513 (Time)

For time:
5 Rounds of Cindy
20 Squat Snatches
5 Rounds of Cindy

(1 Round Cindy=5 Pullups, 10 Pushups, 15 Air Squats)

EGO CrossFit – WOD Green

Weightlifting Green

Power Clean (5 sets x 3-4 reps)

Every 2 min, for 10 min: 3-4 reps

Metcon Green

150513 Green (Time)

For time:
5 Rounds of Cindy
20 Power Cleans
5 Rounds of Cindy

(1 Round Cindy=5 Pullups, 10 Pushups, 15 Air Squats)