CrossFit Factory Square – CrossFit

Olympic Weightlifting

Push Press (3×5)

whatever weight you use for the first set of 5 reps, use that same weight for the following two sets

Push Jerk (3×3)

whatever weight you use for the first set of 3 reps, use that same weight for the following two sets

Split Jerk (3×1)

whatever weight you use for the first set of 1 rep, use that same weight for the following two sets

Metcon

Metcon (AMRAP – Reps)

6 Rounds for Reps

1 Minute: 2-10 Strict Pull Ups (under hand or over hand is acceptable here)

1 Minute: Max Ring Rows

1 Minute: Row Calories
*this work out is more about quality of movement then it is intensity of going fast, intensity should be focused on doing the movements well, this includes rowing technique, posture, breathing technique and leg drive on the pull with proper mechanics on the recovery.