Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Monster Clean Complex (3 sets light, )

1 Power Clean + 1 Hang Below Knee Power Clean + 2 Hang Above Knee Cleans (squat) + 3 Front Squats

Monster Clean Complex (3 sets medium, )

1 Power Clean + 1 Hang Below Knee Power Clean + 2 Hang Above Knee Cleans (squat) + 3 Front Squats

Monster Clean Complex (3 sets heavy, )

1 Power Clean + 1 Hang Below Knee Power Clean + 2 Hang Above Knee Cleans (squat) + 3 Front Squats
MUST, hang onto the bar the entire complex no dropping in between movements

Metcon

Metcon (Calories)

30 Seconds on 30 seconds off for 10 minutes Row max calories

Metcon (Calories)

30 seconds of 30 seconds off for 10 minutes Bike max calories
no rest between the Row and the Bike.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Split Jerk (find a challenging 1 rep for the day)

Metcon (AMRAP – Rounds and Reps)

16 Minute E.M.O.M.

0-1) 10 Push Press 115/80

1-2) 15 Kettle Bell Swings 50/35
scale options:

– 10 push presses at a lighter weight and use a lighter kb, if needed swing the kb to shoulder height.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Hang Snatch (Find a challenging 1 rep )

hang pos is below knee and full squat for ther recieving position.

Hang Snatch (5 x 3 at 50-60% of previous 1 rep)

use the percentage provided based off what you hit today and perform 3 hang snatches while hanging onto the bar the entire time.

Metcon

Metcon (AMRAP – Reps)

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

4 Overhead Squat 95/65

4 Toes to bar

6 OHS

6 TTB

8 OHS

8 TTB climb the ladder by 2 reps till the 10 minutes is up.
scale options:

– OVHS 45/35lb, hanging knee or lying leg raises RX rep scheme

-OVHS 65/45lbs, hanging knee raises or lying leg raises RX rep scheme


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

This workout will be completed solo

25 minute AMRAP:

100 Air Squats

90 Second Plank

80 Alternating Stationary Lunges

70 Second High Plank

60 Mt. Climbers

50 Burpees

40 Push Ups

30 Second Hollow Position Hold https://www.youtube.com/watch?v=JnuYfsJ3CKg

20 Jump Squats

10 Second Chin Over Bar Hold (mod: top of ring row hold)

*Continue working until 25 minute cap.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Deadlift (3-3-3-3-3)

increase loading across all sets, record your working sets in the comment section and score your final set

Metcon

Metcon (AMRAP – Reps)

5 Rounds of

3 Minutes w/ 2 minute rest between efforts

20/15 Calorie Row

10 Hand Stand Push Ups

AMRAP Squat Cleans 135/95
score is how many squat cleans you complete for a total of 5 rounds.

scale this work out by decreasing the reps and movements to allow 90 seconds to 1 minute of work for the cleans.

HSPU scale – seated DB press, Box Pike Push ups, Modified ROM for Hspu


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Shoulder Press (3-3-3-3-3)

increase loading across all sets, score your final set of 3 reps, record your working sets in the comment section.

Metcon

Metcon (Time)

21-15-9-6-3

Pull Up

Box Jump Over 24″/20″
scale options:

-ring rows with RX rep scheme, lower box or step overs

– Jumping Pull ups rx rep scheme, lower box or step overs

– banded pull ups RX rep scheme with lower box or step overs

– decrease to rep count of 10-8-6-4-2 if needed, and use the options above.