EGO CrossFit – WOD

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Weightlifting

Clean and Jerk

Take 20 minutes to build to today’s 1-RM Clean & Jerk

Metcon

CFG Open 15.1 (AMRAP – Rounds and Reps)

AMRAP 9 min:
15 TTB
10 Deadlifts 52/34 kg
5 Snatches 52/34 kg

CFG Open 2015 15.1 Scaled (AMRAP – Rounds and Reps)

AMRAP 9 min:
15 Hanging knee raises
10 Deadlifts 38/25 kg
5 Snatches* 38/25 kg
(*ground-to-overhead allowed)

CFG Open 15.1a (Weight)

1RM C&J
6-minute time cap

Metcon Green

170209 Green (AMRAP – Rounds and Reps)

AMRAP x 12 min:
8 Shuttle runs
10 Kettlebell Swings
12 Goblet Squats