CrossFit Factory Square – CrossFit

Strength

Front Squat (3×10 @ 55% of your 1 Rep Max)

Use 55 % of your 1 Rep max across for all three sets, perform a set every 3 minutes.

Metcon

Metcon (Time)

For time:

21 Push Presses 95/65

21 Toes to bar

18 Snatches (squat) 95/65

18 Toes to bar

15 Push Presses 95/65

15 Toes to bar

12 Snatches (squat) 95/65

12 Toes to bar

9 Push Presses 95/65

9 Toes to bar

6 Snatches (squat) 95/65

6 Toes to bar

Modifications:

a. if limitations are present for depth on overhead squat have the athlete power snatch and use this rep scheme 15,15/12,12/9,9/6,6/3,3.

b. 15, 15/12, 12/9, 9/6, 6/3, 3 rep scheme, lighter weight and lying leg lifts

c. 15,15/12,12/9,9/6,6/3,3 rep scheme, lighter or RX weight and hanging knee raises

Accessory work:

Max effort Push-ups

Max effort Ring rows x 5 rounds rest a needed

Db curls 5 x 10 each arm

Db skull crushers 5 x 10