CrossFit Factory Square – CrossFit

Olympic Weightlifting

15 Minutes to find a 1 Rep Snatch

*Implied squat variation. If limitations are present, a split or power receiving position is acceptable*

WOD

3 Rounds for time:

15 Over Head Squats 95/65

25 Ab Mat Sit ups

400 M Run

Scale Options:

L-1 45/35 lb bar

L-2 75/45 lbs bar

Accessory work:

GHD Back Extensions 5 x 8

GHD sit ups 5 x 10


CrossFit Factory Square – CrossFit

Snatch (1×1)

15 Minutes to find a 1 Rep Snatch

*Implied squat variation. If limitations are present, a split or power receiving position is acceptable*

Metcon (Time)

3 Rounds for time:

15 Over Head Squats 95/65

25 Ab Mat Sit ups

400 M Run

Scale Options:

L-1 45/35 lb bar

L-2 75/45 lbs bar

Accessory work:

GHD Back Extensions 5 x 8

GHD sit ups 5 x 10