CrossFit Factory Square – CrossFit

Olympic Weightlifting

Metcon (Weight)

1 Snatch + 3 Over Head Squats

Build in weight over 8 sets

Power or Squat option is up to the athlete
20 minutes

WOD

Metcon (AMRAP – Reps)

12 Minute A.M.R.A.P.

9 Toes to Bar

6 Power Snatches 95/65

RX+ 115/75

Modifications:

a. lying leg lifts 9 reps, 3 power snatches at lighter weight

b. hanging knee raises 9 reps, 6 power snatches at lighter weight or RX weight

c. knees to elbows 9 reps, 6 power snatches at Rx weight.

Accessory work:

Turkish Get up 5 reps each side

Seated Single Arm Kettle Bell or Dumbbell Presses 5 x 8 each side

Plank Max effort x 3 rest as needed