Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Push Press (5-5-5-5-5)

perform a lift every 2 minutes, increase load across all sets, score final set and include build up sets in comment section.

Metcon (Time)

3 Rounds of

1,000 M Row

15 P.Clean and Jerk 135/95
est 20 minute time cap

mod 1: 500 M row and 75/55 pclean and jerk x 3

mod 2: 750 M row and 95/65 pclean and jerk x 3


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Power Snatch (5 x 2 )

one weight across

Power Clean (5 x 2 )

one weight across

Metcon (AMRAP – Rounds and Reps)

10 minute A.M.R.A.P.

15 Box Jumps 24″/20″

5 Power Snatches 95/65
mod 1: 10 bj at a shorter height, 5 psn at 65/45lbs

mod 2: 15 Bj at RX, 5 psn 75/55 lb snatch


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Bench Press (5-5-5-5-5)

Every 2 minutes perform a lift,

increase loading across all sets, score final set. All other weights include in the comment section

Metcon (Time)

5 Rounds of

400 M Run

30 GHD Sit Ups

30 Push Ups
est time cap 25 minutes

mod 1: 3-5 RDS 200 M Run, 30 ab mat sit ups and 20 ab mat sit ups and 20 modified push ups

mod 2: 3-5 RDS 400 M Run 15 GHD Sit ups and 15 RX push ups


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Clean and Jerk (5 x 1 )

one weight across

Back Squat (3 x 2 )

one weight across

Metcon (AMRAP – Rounds and Reps)

15 Minute A.M.R.A.P.

18 Back Squats 135/95

3 L-Sit CTB Pull ups (underhand or over hand)
mod 1: 15 BS at 95/65, 3 Ring Rows

mod 2: 18 BS at 115/85lbs, 3 Banded CTB Pull ups

Mod 3: 18 BS at RX, Chin or CTB Strict Pull ups Underhand or over hand is acceptable


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Triple 3 (Time)

For Time

3,000 meter Row

300 Double-Unders

3 mile Run

Scaling

Reduce the volume or complete it in teams of 2-3.

Remember this should be a long-duration workout but be smart with the volume.

Beginner Option

For time:

1,000-m row

100 single-unders

1-mile run

Intermediate Option

For time:

2,000-m row

200 single-unders or 100 du’s

2-mile run


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Snatch (find a heavy single in 10 or less attempts)

goal is for a heavy make for the day.

Clean and Jerk (find a heavy single in 5 or less attempts)

goal is find a heavy make for the day

Metcon (Time)

7 Bar Muscle Up

15/12 Calorie Bike

15 Front Squat 155/115

5 Bar Muscle Up

12/9 Calorie Bike

12 Front Squat 155/115

3 Bar Muscle up

9/6 Calorie Bike

9 Front Squat 155/115

(Bar is taken from ground)

(estimate a 12 minute time cap for this work out)
Mod 1: 7-5-3 Ring Rows + Push ups (keep cals on the bike same) (9-6-3 FS lighter weight)

Mod 2: 7-5-3 Pull ups + Bar Dips (same as above) or Jumping Bar Muscle Ups or RX weight and reps

Mod 3: 7-5-3 CTB Pull ups + Bar Dips (same as above) or Banded Mups or RX weight and reps