CrossFit Factory Square – CrossFit

Olympic Weightlifting

Hang Snatch (2-2-2-2-2-2-2)

Squat variation implied for all

Hang Snatch

Hang Snatch

Hang Snatch

Hang Snatch

Hang Snatch

Hang Snatch

Snatch (1-1-1-1-1-1-1)

Snatch

Snatch

Snatch

Snatch

Snatch

Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

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

60 Calorie Row

42 Over Head Squats 75/55

28 Kipping Hand Stand Push-ups

12 Bar Muscle Ups

Modifications:

a. Lighter barbell weights, pike push-ups, 12 ring rows + 12 Push-ups

b. Lighter barbell weight, modified hspu with abmat plus plates etc, 12 pull ups + 12 Dips

Accessory work:

Snatch High Pull 5×5 *first pull from the ground the next 4 reps hover at mid shin to maintain tension throughout the entire movement*

Single Arm Seated Db Press 4 x 8 each arm

Db Curls 4 x 10 right into Db skull crushers 4 x 10