EGO CrossFit – WOD
Weightlifting
Snatch
Take 15-20 min to build to today’s 1-RM Snatch
Metcon
161117 (AMRAP – Reps)
Every min, on the min, for 21 min:
Minute 1 – 30 sec of Rowing (for meters)
Minute 2 – Power Snatch or Snatch x 3 reps @70-80% of today’s 1RM
Minute 3 – 30 sec of Push-ups
Weightlifting Green
Hang Power Snatch (5 sets x 4-6 reps, rest 45 sec)
Metcon Green
161117 Green (AMRAP – Reps)
Every min, on the min, for 21 min:
Minute 1 – 30 sec of Rowing (for meters)
Minute 2 – 30 sec of Russian Kettlebell Swings
Minute 3 – 30 sec of Push-Ups