CrossFit Factory Square – CrossFit

Olympic Weightlifting

Power Snatch (1-1-1-1-1-1-1-1-1-1)

build up in weight or use one weight across for all sets, focus should be aggressive pull from the floor, find pockets, extend and have a fast turn over on the catch, receive the bar above parallel, its 1 attempt, so treat it is as so and refine technique, rest as needed between sets

Power Snatch

Power Snatch

Power Snatch

Power Snatch

Power Snatch

Power Snatch

Power Snatch

Power Snatch

Power Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

Every minute on the minute for 20

0-1 10 Toes to bar

1-2 40 Double Unders
*For this work out the intent is to practice both of these movements. If you have a check swing on your toes to bar, this will be a good day to try to work on linking TTB together with out doing the check swing, if you fall out of rhythm on the TTB drop off and start again. If you choose to do singles, start from a dead hang position, dont jump and swing to get your toes to the bar. Double unders practice even trying just to get 1 or linking them together. If you are efficient at the Dus. Work on your breathing technique and bounding technique see if you can speed the rope up slow it down, use more wrist then arms etc.