CrossFit Factory Square – CrossFit

Strength

Bench Press (5 reps at a light weight )

Bench Press (5 reps at a medium weight )

Bench Press (5 reps at a heavy weight )

Bench Press (5 reps at a light weight )

Bench Press (5 reps at a medium weight )

Bench Press (5 reps at a heavy weight )

Bench Press (5 reps at a light weight )

Bench Press (5 reps at a medium weight )

Bench Press (5 reps at a heavy weight )

Approach this work with the intent to increase weight across all sets, go light weight for 5 then go 5 reps medium then 5 reps heavy and drop back down to light but heavier that your first round of light. then repeat.

Metcon

Metcon (AMRAP – Reps)

0-8 minutes

Climb the ladder

1 Power Clean 165/125

2 Hand Stand Push ups (strict or kipping)

2 Power Clean

4 Hand Stand Push ups

3 Power Clean

6 Hand Stand Push ups

continue on adding 1 power clean and 2 HSPU for the entire 8 minutes then…

8-10 minute AMRAP Front Squat 165/125 (barbell taken from ground)