CrossFit Factory Square – CrossFit

Strength

Shoulder Press (5 x 5 at 75-85%)

aim to use the percentages given and use the same weight across all sets, utilize a 90 second to 2 minute break between sets

Metcon

Metcon (Time)

100 Double Unders

50 Alt Dumbbell Snatches 50/35

100 Double Unders

50 Alt Dumbbell Snatches 50/35

100 Double Unders
Wod Details: utilize a weight for the snatches you can move touch an go for a high number of reps. This weight should be feel on the lighter side. For the Double Unders utilize 90 seconds of practice to get as many as you can or utilize a smaller rep scheme to keep you moving along. example would be 75 dus or 50, if you are looking to get a solid cardio session in then resort to 200 singles.


CrossFit Factory Square – CrossFit

Strength

Back Squat (6×6)

use 1 weight for all sets add 5-10 lbs heavier than last week

Metcon

Metcon (Time)

3 Rounds for time:

Row 50 Calories

150 Double Unders

50 Walking lunges

(20 minute time cap)

Accessory work:

100 stick sit ups feet anchored