Workout of the Day


Published


CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

2 Rounds of:

800 M Run

18 Clean and Jerks 135/95

Rest 5 minutes

2 Rounds of:

800M Run

12 Clean and Jerks 185/135

Rest 5 minutes

2 Rounds of:

800M Run

6 Clean and Jerks 225/155
*record the total working time minus the rest, use weights that allow athletes to touch an go the barbell if they choose too or use a weight thatwill allow for quick singles through out the entire work out, these are power cleans and push jerks variations for today, if needed split jerk is acceptable. athletes should pace the run and go hard on the barbell, earn that 5 minute rest!*


Published


CrossFit Factory Square – CrossFit

Strength

Shoulder Press (15 minutes to find a 1 rep for the day)

this can be a PR attempt or build to a heavy for the day, try to do this in 10 sets or less

Metcon

Metcon (Time)

27-21-15-9

Cal Bike

Hand Stand Push ups

Cal Row
modify this work out by decreasing the reps on each of the exercises so that way athletes can increase their speed as the work becomes less. use a hand stand variation that will get the athlete as close as possible being invereted and use a shoulder press variation as a last resort scale if needed.


Published


CrossFit Factory Square – CrossFit

Strength

Back Squat (15 minutes to find a 1 rep for the day)

this could be a PR attempt or just build to a heavy single for the day, try to accomplish this in 10 sets or less

Metcon

Metcon (Time)

3 Rounds of:

5 bar muscle-ups

5 snatches

Then, 3 rounds of:

15 deadlifts

30 Pistols

Then, 3 rounds of:

5 bar muscle-ups

5 cleans

Men: 155 lb.

Women: 105 lb

*snatches and cleans are squat variations*
Intermediate Option

For time:

3 rounds of:

10 chest-to-bar pull-ups

5 snatches

Then, 3 rounds of:

15 deadlifts

30 reverse lunges or modify pistol with box or band

Then, 3 rounds of:

10 chest-to-bar pull-ups

5 cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

For time:

3 rounds of:

5 jumping pull-ups

5 snatches

Then, 3 rounds of:

10 deadlifts

15 reverse lunges

Then, 3 rounds of:

5 jumping pull-ups

5 cleans

Men: 65 lb.

Women: 45 lb.


Published


CrossFit Factory Square – CrossFit

Olympic Weightlifting

Hang Power Clean (1-1-1-1-1)

increase weight through out, record your final set, post working sets in comment section

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute A.M.R.A.P.

200 M Run

12 Ghd Sit Ups

6 Hang Power Cleans 135/95


Published


CrossFit Factory Square – CrossFit

Strength

Deadlift (5 x 10 at 60%)

use the same weight through out

Metcon

Metcon (Time)

10 Rounds For Time:

20/16 Cal Row

3 Front Squats 185/125 from ground
wod details: use a challenging weight on the front squat one that is manageable to power clean. once the athlete power cleans the weight they then may begin the front squat reps, squat cleaning into the first rep will not count. For rowing scale athlete should use a rep scheme that will allow them to complete the calories in less than 1:10 seconds. decrease the rounds if needed.