Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Power Snatch (5 x 2 emom x 5 )

use one weight across, this weight should be lighter than what you used earlier in the week, does not have to be touch an go

Power Clean and Jerk (Emom x 5)

Power Clean and Jerk 2 (1+1)
perform 1 pc and 1 jerk then dump the bar and perform it again that will be your double.

Overhead Squat (3 x 3 every 2-3 minutes)

one weight across, taken from rack


Metcon (AMRAP – Rounds and Reps)

12 Minute A.M.R.A.P.

10 Burpees

50′ Farmers Carry 53/35 KB or 50/35 DB

30 Double Unders
try to use a loading for the carries that will allow you go 25′ out and 25′ back with out putting down the weight. double the dus for singles and keep the burpees the same, use open standard for the burpees no stepping out and back, if you go 25′ and the amrap ends add a rep to your final score.