CrossFit Factory Square – CrossFit

Strength

Bench Press (5 reps at 75%)

Bench Press (3 reps at 85%)

Bench Press (1+ reps at 95%)

Metcon

Metcon (AMRAP – Reps)

“Mini Macho Man w/ a Twist” Every minute on the minute x 20

3 Power Cleans

3 Front Squats

3 Jerks

Emom x 8 minutes at 135/95

Metcon (AMRAP – Reps)

3 Power cleans

3 Front squats

3 Jerks

Emom x 6 minutes at 155/105

Metcon (AMRAP – Reps)

3 Power cleans

3 Front squats

3 Jerks

Emom x 4 minutes at 185/125

Metcon (AMRAP – Reps)

3 Power cleans

3 Front squats

3 Jerks

Emom x 2 minutes at 205/145
modifications:

a. use previous weight you used last time and try to complete the whole work out with one set weight

b. use lighter weights and decreased rep scheme to stay with in the minute time frame for allotted work.

Metcon (AMRAP – Reps)

3 Power cleans

3 Front squats

3 Jerks

Emom x 2 minutes at 205/145

Acessory work:

Single Arm Db rows 5 x 8

Stiff Legged Deadlifts 5 x 8
modifications:

a. use previous weight you used last time and try to complete the whole work out with one set weight

b. use lighter weights and decreased rep scheme to stay with in the minute time frame for allotted work.