Workout of the Day


CrossFit Factory Square – CrossFit

Weightlifting

Back Squat (5-5-5-5-5+)

on last set of 5 + go for max reps

WOD

Metcon (AMRAP – Reps)

EMOM x 10 minutes

Even: 25 Air Squats

Odd: 10 Hand Stand Push-ups (Strict)

EMOM x 10 minutes

Even: 25 Air Squats

Odd: 10 Power Clean and Jerks 135/95
*score is total reps completed for both 10 minute emoms. If you complete all reps desired score will be 350 reps*

Scale Options:

*Decrease the rep count, lighten up the barbell load, or add kipping hand stand push-ups, if you begin to find yourself not being able to complete the reps in the given time frame. Scale Hand Stand push-ups accordingly. Record in the comment section*

Accessory work:

GHD Back Extensions 5 x 10 hold last rep for max effort at horizontal level


CrossFit Factory Square – CrossFit

Weightlifting

Back Squat (5-5-5-5-5+)

on last set of 5 + go for max reps

WOD

Metcon (AMRAP – Reps)

EMOM x 10 minutes

Even: 25 Air Squats

Odd: 10 Hand Stand Push-ups (Strict)

EMOM x 10 minutes

Even: 25 Air Squats

Odd: 10 Power Clean and Jerks 95/65

Rx plus will be 135/95
*score is total reps completed for both 10 minute emoms. If you complete all reps desired score will be 350 reps*

Scale Options:

*Decrease the rep count, lighten up the barbell load, or add kipping hand stand push-ups, if you begin to find yourself not being able to complete the reps in the given time frame. Scale Hand Stand push-ups accordingly. Record in the comment section*

Accessory work:

GHD Back Extensions 5 x 10 hold last rep for max effort at horizontal level


CrossFit Factory Square – CrossFit

Weightlifting

Back Squat (5-5-5-5-5+)

on last set of 5 + go for max reps

WOD

Metcon (AMRAP – Reps)

EMOM x 10 minutes

Even: 25 Air Squats

Odd: 10 Hand Stand Push-ups (Strict)

EMOM x 10 minutes

Even: 25 Air Squats

Odd: 10 Power Clean and Jerks 95/65

Rx plus will be 135/95
*score is total reps completed for both 10 minute emoms.*

Scale Options:

*Decrease the rep count, lighten up the barbell load, or add kipping hand stand push-ups, if you begin to find yourself not being able to complete the reps in the given time frame. Scale Hand Stand push-ups accordingly. Record in the comment section*

Accessory work:

GHD Back Extensions 5 x 10 hold last rep for max effort at horizontal level