Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Bench Press (10)

Bench Press (10)

Bench Press (10)

Bench Press (10)

increase load across all sets

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute A.M.R.A.P.

2 Clean and Jerk 135/95

2 Toes to bar

4 CJ, 4TTb

6CJ,6TTb

8CJ,8TTb
option 1: cj lighter weight and lying leg lifts or vups

option 2: cj lighter weight and hanging knee raises

option 3: cj lighter weight and ttb

option 4: RX weight or use one of the 3 options above. keep rep scheme and time limit the same


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

2000 K Row

30 S.Snatch 95/65

1 K Row

20 S.Ssnatch 135/95

500 M Row

10 S.Snatch 165/115
option 1: 1000M row 750 M row, 500M Row, 20 snatches power or power to vhs one weight across for all sets


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Metcon (Weight)

12 minutes to find a challenging weight in the following complex

1 Clean + 1 Hang Clean + 1 above knee Clean
perform a squat with each rep and attempt. dropping the bar is acceptable.

Metcon

Metcon (Time)

6 Rounds of:

12 GHD Sit Ups

9 Pull ups

Then…

100 Walking lunges Cash out
scale option 1: 4 rounds of 24 abmsu, 9 ring rows

scale option 2: 5 rounds of 24 ghd su or 9 weighted sit ups, 9 ring rows or 9 pull ups


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Front Squat (10 x 1 )

same weight across

Metcon

Metcon (Time)

150 Double Unders

200 Air Squats

150 Double Unders
scale option 1: 300 Singles 100 Air squats 300 single unders

scale option 2: 300 singles 200 air squats 300 singles

scale option 3: 50 dus 100 asquats 50 dus

scale options 4: 75 dus 150 asquats 75 dus

scale option 5: 100 dus 200 asquats 100 dus


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

Partner Up and split up the work however you wish

For Time:

4 Rounds

400m Row

20 Ground to OH with KB 53/35 – Can not hold the handle

300m Row

200 second Handstand Hold or High Plank Hold

200m Row

20 Goblet Squats with KB 53/35