CrossFit Factory Square – CrossFit

Olympic Weightlifting

Snatch (Find 1 Rep for the day)

Once 1 rep for the day is established, back the weight down to 75% and go 5 x 2 at that weight

Snatch (5 x 2 )

use 75% of your 1 rep

WOD

Metcon (AMRAP – Reps)

Every minute on the minute x 10

0-1 30 Kettle Bell Swings 53/35

Rest 1 -2

2-3 30 Kettle Bell Swings 53/35

Rest 3-4

4-5 30 Kettle Bell Swings 53/35

Rest 5-6

6-7 30 Kettle Bell Swings 53/35

Rest 7-8

8-9 30 Kettle Bell Swings 53/35

RX + 70/53lb

Modifications:

L-1 Lighter kettle bell or less reps

a. 15 reps

b. 20 reps

c. 25 reps

Accessory work:

Snatch Pull 3×3 2×2