CrossFit Factory Square – CrossFit

Olympic Weightlifting

Shoulder Press (5-5-5)

warm up well and be sure to use each one of these sets as challenging working sets every 2 minutes

Shoulder Press

Shoulder Press

Push Jerk (3-3-3)

Push Jerk

Push Jerk

Split Jerk (1-1-1)

Split Jerk

Split Jerk

Split Jerk

Metcon

Metcon (Time)

4 Rounds For Time:

12 Hang Power Clean 155/105

9 Power Snatches 155/105

Modifications:

a. lighter weight to sustain good technique, weight choice should be light to moderate

Accessory work:

Snatch Pull 3×3 2×3

Clean Pull 3×3 2×3