CrossFit Factory Square – CrossFit

Olympic Weightlifting

3 pos. Snatch complex (5 warm up sets 5 working sets same weight across)

Floor

Above knee

High hang (pockets)
implied squat variation

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Scale Options:

L-1 75/45, jumping pull ups

L-2 75/45, Banded pull ups

Accessory work:

Snatch Pull 3×3 3×2

Overhead walking lunges 5 x 8 steps each leg

GHD sit ups 5 x 10