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 reps)
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on 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
170529 (Time)
3 rounds for time of:
50 Double-Unders
15 Toes to Bar
15 Thrusters
Team WOD
160604 (AMRAP – Rounds and Reps)
2&2:
AMRAP x 30 min:
400 m Run
30 KBS (heavy)
20 Box Jump-Overs
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Kettlebell Swings, Partner A will perform 20 Box Jump-Overs and Partner B will run 400 meters – and so on for 30 minutes.