Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

High-Hang Snatch (1-1-1-1-1)

For each of the movements, athlete choice if they want to go up in weight or use one weight across for all sets, squat on each rep.

Hang Snatch (1-1-1-1-1)

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

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute A.M.R.A.P.

12 Pull Ups

10 Dumbbell Snatches 50/35

12 Ring Push Ups
Scale Option 1: 12 ring rows or banded pull ups, 10 DB snatches at lighter weight and 12 regular push ups or push ups from knees

CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute A.M.R.A.P:

250-Meter row

10 Reps Push Press 155/105

20 GHD sit-ups
WOD details:

Beginner

Complete as many rounds as possible in 15 minutes of:

250-meter row

10 push presses

20 AbMat sit-ups

Men use 65-lb. barbell

Women use 45-lb. barbell

Intermediate

Complete as many rounds as possible in 15 minutes of:

250-meter row

10 push presses

20 GHD sit-ups to parallel

Men use 115-lb. barbell

Women use 75-lb. barbell