CrossFit Factory Square – CrossFit

Weightlifting

Snatch (1×1)

use same weight for all 10 sets, or go up in weight, GOAL is not to miss any lifts

Snatch (1×1)

Snatch (1×1)

Snatch (1×1)

Snatch (1×1)

Snatch (1×1)

Snatch (1×1)

Snatch (1×1)

Snatch (1×1)

Snatch (1×1)

Metcon

Metcon (Time)

For time:

50 Box jumps, 24

25 Handstand push-ups

40 Box jumps, 24

20 Handstand push-ups

30 Box jumps, 24

15 Handstand push-ups

20 Box jumps, 24

10 Handstand push-ups

10 Box jumps, 24

5 Handstand push-ups

Modifications:

a. hand release push-ups, shorter or RX box

b. pike push-ups on box, shorter box or RX box height

c. modified hand stand push up using plate an ab mat or just ab mat

Accessory work:

Segmented Snatch Deadlift

3 second pause at each part of the lift

below knee, mid-thigh, Hi hang x3 x 5 sets *heavy*

Snatch Grip Push press 5 x 7 *Light to moderate weight*