CrossFit Factory Square – CrossFit

Strength

Deadlift (5 reps at 75%)

Deadlift (3 reps at 85%)

Deadlift (1+ reps at 95%)

warm up well, 3-4 warm up sets, take your time and rest between sets, hold onto the bar through out the dead-lift no drop an quick singles, go for 1-5 reps on the final set but stop at 5.

Metcon

Metcon (Time)

20 Pull Ups + 10 Cleans 135/95

20 Pull Ups + 8 Cleans 165/105

20 Pull Ups + 6 Cleans 185/115

20 Pull Ups + 4 Cleans 205/135

20 Pull Ups + 2 Cleans 225/145
*power clean or Squat clean to get the work done

modification:

A. use lighter weight for the cleans but still in crease across all and use ring rows with the rollowing 30 reps or use Jumping Chest to bar pull ups as an option.