EGO CrossFit – WOD
Weightlifting
A.
EMOM x 6 min:
3 Snatch Balance
3 sec pause after last rep in Overhead Squat Hold
Start with empty barbell and increase weight. Focus on speed under the bar
B.
EMOM x 6 min:
3 High Hang Squat Snatch
45-65 % of 1RM
C.
Snatch 3-3-2-2-1-1-1
65% + of 1 RM
D: 220804 (AMRAP – Reps)
EMOM 12 min for max reps:
1: Power Snatch
2: Bar Facing Burpees
3: Rest