CrossFit Factory Square – CrossFit

Olympic Weightlifting

Push Press + Push Jerk + Split Jerk Complex (7 sets of this complex)

1 PP + 1 PJ + 1 SJ
increase weight across all sets, record your 6 sets leading up to your last one in the comment section, score your final set.

Metcon

Metcon (Time)

50 Push Presses 75/55

50 Double Unders

40 Push Presses

40 Double Unders

30 Push Presses

30 Double Unders

20 Push Presses

20 Double Unders

10 Push Presses

10 Double Unders
wod details:

Fast is the name of the game today for this work out, go hard and go unbroken if you can. With that being said, for scaling options plan accordingly and look to decrease the weight as necessary this will look to be a sub 9 minute work out. For scaling dus, for this work out go for singles and practice Dus post wod.


CrossFit Factory Square – CrossFit

Gymnastics

Weighted Pull-ups (5-5-5-5-5)

work negatives, under hand chin ups, body weight strict pull ups, ring rows 10 reps 5 sets

Metcon

Metcon (Time)

For Time:

“Squatting Isabel”

For Time:

30 S. Snatches 135/95

Accessory work:

Snatch High Pulls 5 x 5

Snatch Deadlifts 3×3 2×3