Factory Athletics Home of CrossFit Factory Square – CrossFit

Weightlifting

Metcon (Weight)

1 S.Clean + 2 Hang S. Cleans + 1 Jerk
8 sets build up in weight each set, practice here but build in weight if you feel good squat the clean and hang perform which ever jerk you want, record your build up sets in the comment section

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

9 Front Squats 135/95

7 Bar Facing Burpees

5 Shoulder to over head 135/95
3 or more rounds is the goal here,

hop over the bar for the bar facing burpees, go with the new open standard or both feet going back and coming forward together no step up burpees

mod1: use 75/55 regular burpees

mod2: use 95/65 lateral over bar burpees or regular

mod 3: 115/80 lateral over or regular burpees