CrossFit Factory Square – CrossFit
Back Squat (5 Reps at 75%)
Back Squat (3 Reps at 85%)
Back Squat (1+ Reps at 95%)
*use 90% of your 1 Rep Max and add 10lbs from the last 5/3/1
Metcon (AMRAP – Reps)
11 Minute A.M.R.A.P.
15 Hang Squat Cleans 135/95
12 Hang Squat Cleans 165/115
9 Hang Squat Cleans 205/145
6 Hang Squat Cleans 225/155
3 Hang Squat Cleans 245/165
A.M.R.A.P. Chest to Bar Pull Ups
urge most to step out of the comfort zone and try these weights at least for the 15/12/9, after those sets review and add weight as you fit.
The goal of this work out is to make the hang clean challenging enough to the point where you struggle to get to the Chest to bar pull ups.
This work out is designed to stress the strength training in a timed fashion with no fixed rest to see how far you can get with Chest to Bars as a bonus.
Scale Options as follows-, Male 75/95/135/155/185, Female 65/95/105/115/125. and regular Pull Ups or Ring Rows or scale further accordingly.