CrossFit Factory Square – CrossFit

Olympic Weightlifting

3 Position Snatch (Every 2 minutes x 20)

1 Floor+ 1 above knee+ 1 pocket

can be power or squat


Metcon (Time)

4 Rounds for time:

15 Hand Stand Push-ups

12 Toes to Bar

9 Box Jump Overs 24”/20” (must face the box)


a. hand release pushups, 12 hollow rocks, smaller height box

b. pike pushups on knees, hanging knee raises, Rx box height or smaller box height

c. pike pushups on toes, hanging knee raises or knees to elbow, RX box jump height

Accessory work:

Snatch Deadlift 3×3,2×2

Snatch Balance with 3 second pause in the catch x 5 sets use a moderate weight here technique focus