Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Clean and Jerk 3+1 (5 x 3+1 E2MOM)

3 Cleans + 1 Jerk
use a slightly heavier weight than last week, 5-10 lb increase if possible (Every 2 minutes)

Back Squat (5 x 5 one weight across for all sets)

every 2-3 minutes

strength by feel if you can go heavier than last week go for it, should be makable reps of 5 at one weight across.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
6-9 minute time cap for this

mod 1: lighter barbell that will allow for UB reps and use jumping pull ups

mod 2: same as above only banded pull ups

mod 3: same as above only Ring Rows


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Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

10/8 Cal Bike

10 Burpee Box Jump Over 24″/20″

REST 4 Minutes
mod 1: regular burpees and box step ups, bike distance the same

mod 2: Burpees Open style with a shorter than RX bj height same cal bike

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

10 GHDSU

40 Double Unders
mod 1 : 20 AB MAt Sit ups, 80 singles

mod 2: 10 weighted Ab Mat Sit ups feet anchored, 20 double unders


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Snatch (heavy single for the day)

Note: this is not a 1 rep attmept, goal is to hit a heavy single for the day either 80-100% is the goal if you miss 3x move on to the next portion.

Clean and Jerk (heavy single for the day )

same guidelines as above for this, 25-30 minute running clock if you miss more than 3x at a weight move on, these are not 1 RM attempts, heavy single means heavy make for the day.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155

Shoulder To Overhead 155/105
10-12 minute time cap

use two barbells if possible, if not load the barbell so that is allows easy changes to the barbell. scale accordingly the weights are supposed to be on the moderate side to allow for large sets.

mod 1: 155/95, 95/45 same rep scheme

mod 2: 185/115, 125/65 same rep scheme


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Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

Buy In: 1200m Row (partner must hold plank)

AMRAP (with a Partner) in 20 minutes

20 Single Arm DB Deadlifts (50/35) – each person must do 10 each side

40 Single Arm DB Devil Press (50/35) – each person must do 10 each side

60 Wall Ball Shots (20/14 lb)

80 Russian Kettlebell Swings (70/53 lb)

100 Russian Twists with WB (20/14)

*you can divide everything however you wish.

*if you complete the chipper then start back at the top and keep working until the 20 minute cap.

Metcon (Calories)

Partner 1 does Tabata #1:

20 Seconds Cal Row

10 Seconds Rest

x8 Rounds

Partner 2 does Tabata #2:

20 Seconds Handstand Hold (or hold 45/35# plate OH)

10 Seconds Rest

x8 Rounds

Format: Partner 1 will do max cal row tabata while Partner 2 does handstand hold tabata. Once 8 rounds are complete, switch during the rest and continue. Scoring is max calories between you and your partner combined.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Power Snatch (5 x 2 emom x 5 )

use one weight across, this weight should be lighter than what you used earlier in the week, does not have to be touch an go

Power Clean and Jerk (Emom x 5)

Power Clean and Jerk 2 (1+1)
perform 1 pc and 1 jerk then dump the bar and perform it again that will be your double.

Overhead Squat (3 x 3 every 2-3 minutes)

one weight across, taken from rack

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute A.M.R.A.P.

10 Burpees

50′ Farmers Carry 53/35 KB or 50/35 DB

30 Double Unders
try to use a loading for the carries that will allow you go 25′ out and 25′ back with out putting down the weight. double the dus for singles and keep the burpees the same, use open standard for the burpees no stepping out and back, if you go 25′ and the amrap ends add a rep to your final score.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

4 Rounds of

400 M Run

9 Chest to bar pull ups (butterfly or kipping)

7 Chin over bar pull ups (butterfly or kipping

5 Strict Pull Ups (under or overhand)
mod 1: Ring rows same rep scheme elevate feet to make the movement more difficult

mod 2: Jumping pull ups, banded ches to bar pull up, Ring Row same rep scheme