CrossFit Factory Square – CrossFit

Olympic Weightlifting

Snatch (1 Snatch EMOM x 15)

*use a challenging weight here* *Warm up note: 5 rounds with Barbell, Hold High hang Position for 5 seconds then snatch, hold the bottom of the squat for 5 seconds, stand, go to hang above the knee hold for 5 seconds then snatch, hold bottom position for 5 seconds, then mid shin hold 5 seconds, move to hang position hold 5 seconds, move to hi hang position hold for 5 seconds then snatch hold over head position for 5 seconds. *

Metcon

Metcon (Time)

10 Rounds for time:

8 Chest to Bar Pull ups

6 Over Head Squats 75/45

4 Box Jumps 24”/20”

RX+ 115/75

Modifications:

a. 6 Rounds – 6 Ring Rows, 4 Overhead squats with the barbell, 2 box jumps at height that is comfortable

b. 8 Rounds – 6 Banded Pull ups, 4 Overhead Squats with weighted barbell, 2 box jumps at height that is comfortable

c. 10 Rounds – 8 Pull ups, 6 RX OHS, 4 RX box jumps

Accessory work:

Snatch Segment Deadlift plus pull, First pull to below knee hold 3 seconds, then above knee hold for 3 seconds, then finish and shrug, drop the bar an reset. Repeat this for 3 reps x 5 sets.