CrossFit Factory Square – CrossFit

Strength

Deadlift (5 reps at 85%)

Deadlift (3 reps at 90%)

Deadlift (1+ reps at 95%)

*subtract 20lbs off of your current 1 rm and use those numbers as working sets or if you feel good go off of normal percentages*

WOD

Metcon (AMRAP – Reps)

15 Minute A.M.R.A.P.

30 High Hang Snatches at 75/45lbs

25 Hang Snatches at 95/65

15 Snatches 115/75

A.M.R.A.P. Snatches at 135/95

*squat variation implied*

Modifications:

Scale accordingly, use weights that will allow good movement patterns

Accessory work:

Overhead carries 30 seconds on 30 seconds off for 5 rounds

L Sit accumulation of 3 minutes