CrossFit Factory Square – CrossFit

Olympic Weightlifting

15 minutes to establish 1 Rep Clean and Jerk

WOD

2 Rounds for time:

25 Toes to bar

15 Front Squats 155/105

Scale Options:

L-1 lying leg lifts, front squat weight of your choice

L-2 knees above hip crease, front squat weight of your choice

Accessory work:

Walking lunges weighted with KBs of choice 5 x 10 steps each leg

Plank Max effort x 5 rest as needed between sets

CrossFit Factory Square – CrossFit

Olympic Weightlifting

15 minutes to establish 1 Rep Clean and Jerk

WOD

2 Rounds for time:

25 Toes to bar

15 Front Squats 155/105

Scale Options:

L-1 lying leg lifts, front squat weight of your choice

L-2 knees above hip crease, front squat weight of your choice

Accessory work:

Walking lunges weighted with KBs of choice 5 x 10 steps each leg

Plank Max effort x 5 rest as needed between sets

CrossFit Factory Square – CrossFit

Olympic Weightlifting

15 minutes to establish 1 Rep Clean and Jerk

WOD

2 Rounds for time:

25 Toes to bar

15 Front Squats 155/105

Scale Options:

L-1 lying leg lifts, front squat weight of your choice

L-2 knees above hip crease, front squat weight of your choice

Accessory work:

Walking lunges weighted with KBs of choice 5 x 10 steps each leg

Plank Max effort x 5 rest as needed between sets

Clean and Jerk (1×1)

WOD

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CrossFit Factory Square – CrossFit

Olympic Weightlifting

15 minutes to establish 1 Rep Clean and Jerk

WOD

2 Rounds for time:

25 Toes to bar

15 Front Squats 155/105

Scale Options:

L-1 lying leg lifts, front squat weight of your choice

L-2 knees above hip crease, front squat weight of your choice

Accessory work:

Walking lunges weighted with KBs of choice 5 x 10 steps each leg

Plank Max effort x 5 rest as needed between sets

Clean and Jerk (1×1)

WOD

New Section

CrossFit

Olympic Weightlifting

15 minutes to establish 1 Rep Clean and Jerk

WOD

2 Rounds for time:

25 Toes to bar

15 Front Squats 155/105

Scale Options:

L-1 lying leg lifts, front squat weight of your choice

L-2 knees above hip crease, front squat weight of your choice

Accessory work:

Walking lunges weighted with KBs of choice 5 x 10 steps each leg

Plank Max effort x 5 rest as needed between sets