CrossFit Factory Square – CrossFit

Olympic Weightlifting

Snatch (2 Reps EMOM x 10 )

warm up to about 75-85% and use that weight for the entire 10 minute emom. Squat variation for today.

Metcon

Metcon (Time)

Buy in 35 Pull ups

then…

21-15-9

Power Snatch 115/75

Double Unders x 3

then…

Cash out 35 Pull ups
Wod details:

Use a weight that you can complete the 21 in 3-4 sets and 15 in 2-3 sets and 9 ub or 2 sets. For modifying the pull ups use ring rows banded pull ups or jumping pull ups depending on athletes ability.

the x 3 means 3 x the reps of 21-15-9 (63/45/27) for du modification if athletes can string at least 3-5 together have them try 21-15-9 double unders. otherwise, scale to singles.