CrossFit Factory Square – CrossFit

Olympic Weightlifting

Hi Hang Snatch (5×3)

Bar sits in the crease of the hip, focus is for athlete to extend and move around the bar
hang onto the bar for all three reps, technique is the focus today.

Hang Snatch (5×2)

bar is set above knee, hang onto the bar the whole lift, focus on technique.

Snatch (5×1)

pick one weight an hit it for 5 sets of 1 rep, put it all together.

WOD

Metcon (AMRAP – Reps)

Max reps in the minute

1 minute muscle snatch 75/45

1 minute over head squat 75/45

1 minute burpees over bar

1 minute Rest

(round 1)

Metcon (AMRAP – Reps)

Max reps in the minute

1 minute muscle snatch 75/45

1 minute over head squat 75/45

1 minute burpees over bar

1 minute Rest

(round 2)

Metcon (AMRAP – Reps)

Max reps in the minute

1 minute muscle snatch 75/45

1 minute over head squat 75/45

1 minute burpees over bar

1 minute Rest

(this is round 3)

Metcon (AMRAP – Reps)

Max reps in the minute

1 minute muscle snatch 75/45

1 minute over head squat 75/45

1 minute burpees over bar

1 minute Rest

(round 4)
Accessory work:

Hang snatch high pulls 5×5

Barbell rows 3 x 10

L sit accumulate 3 minutes