CrossFit Factory Square – CrossFit

Strength

Deadlift (1 x 5 at 65%)

Deadlift (1 x 5 at 75%)

Deadlift (1 x 5+ at 85%)

On the last set push for 5 or more reps, percentage is based off your 3 Rep max

Metcon

Metcon (AMRAP – Reps)

17 Minute A.M.R.A.P

30 Snatches 75/45

35 Double Unders

20 Snatches 135/75

35 Double Unders

10 Snatches at 165/100

35 Double Unders

A.M.R.A.P. Snatches at 185/110

*can be power or squat to get the work done*

Modifications:

a. stay at one weight but decrease the rep scheme 20-10-15, single unders

Accessory work:

Dumbbell Curls 5 x 10

Skull Crushers 5 x 10

Lying tempo Leg Lifts x 10 Reps each decent count backwards from 8 while lowering.