Workout of the Day


CrossFit Factory Square – CrossFit

Strength

Front Squat (8 x 2 use 85-90%)

aim to use close to the percentage called for, use the same weight across for all sets and utilize a 2 minute break period between sets

Metcon

Metcon (Time)

3 Rounds for Time:

200 M Run

21 Pull ups

200 M Run

15 Toes to Bar

200 M Run

9 Hand Stand Push ups
Wod Details:

For this work out you are looking to move from the run right into the pull ups the 200 m run is not a sprint but do not waste too much time going a moderate effort. For the first round look to try the pull ups unbroken and as the later rounds move along try only doing them in 2 sets. For the Toes to bar if you are good at them go for Ub and if you struggle with these break them up into 2-3 sets. For Hspu modify accordingly, utilizing a box for pike push ups or a seated over head press, but those that can do it Rx go unbroken for all three rounds strict or kipping is acceptable for all movements today.


CrossFit Factory Square – CrossFit

Strength

Bench Press (5×10)

use 55% or higher, same weight across for all sets

Metcon

Metcon (Time)

For Time:

21 Hand Stand Push-ups

42 Box Jumps 24”/20”

63 Snatches 75/55

Accessory work:

Snatch to a challenging weight post wod, can be full or power

Snatch Deadlift 3×3 3×2

Weighted Pull ups under hand or over hand 5 x 5

Single Arm Db Row 5 x 8

Max Effort Push-ups x 5 sets rest as needed for all