CrossFit Factory Square – CrossFit

Olympic Weightlifting

Clean and Jerk (1-1-1-1-1-1-1-1)

8 attempts to find a 1 rep for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute A.M.R.A.P.

9 Thrusters 135/95

6 Power Cleans 135/95

24 Ab Mat sit ups

Modifications:

a. lighten the load here, the thruster and power clean weight should be able to be completed unbroken and touch and go*

Accessory work:

Superman Holds 30 seconds on 1 minute off x 5

Good mornings 5 x 8


CrossFit Factory Square – CrossFit

WOD

Metcon (Time)

“Isabel Meets Grace”

On a continuous running clock complete:

For time:

0:00-06:00

30 Snatches 135/95

Metcon

Metcon (Time)

06:01-12:00

30 Clean and Jerks 135/95

Metcon

Metcon (AMRAP – Reps)

12:01 – 14:00

A.M.R.A.P. Toes to bar

Scale options:

L-1 75/45, lying v ups

L-2 95/65, knees above hip crease

L-3 115/75-85 knees above hip crease

Accessory work:

Farmers Carries hands by the sides for 1 minute rest 1 minute Farmer carries front rack for 1 minute rest 1 minute repeat 5 times

Banded Kettle bell stabilization holds:30 seconds on x 5 rounds unlimited rest