EGO CrossFit – WOD
Weightlifting
Paused Squat Snatch:
6 sets x 3 Reps
@65% of 1 RM
Pause = 2 sec in catch
Metcon
AMRAP x 20 min:
12 Deadlifts
9 Hang Power Clean
6 Push Jerks
12 Deadlifts
9 Hang Power Clean
6 Push Jerks
400 m Run
Paused Squat Snatch:
6 sets x 3 Reps
@65% of 1 RM
Pause = 2 sec in catch
AMRAP x 20 min:
12 Deadlifts
9 Hang Power Clean
6 Push Jerks
12 Deadlifts
9 Hang Power Clean
6 Push Jerks
400 m Run