CrossFit Factory Square – CrossFit

Olympic Weightlifting

Snatch (EMOM x 20)

increase weight every 5 minutes, be sure to use a full squat for this movement today, record in the comment section your weights used for first 3 x 5 minutes and score your final 5 minutes, No misses is the game so utilize a weight that will allow for good technique through out.

Metcon

Metcon (Time)

3 Rounds

3 Chest to Bar Pull ups

3 Over Head Squats 95/65

3 Rounds

6 Chest to Bar Pull ups

6 Over Head Squats 95/65

3 Rounds

9 Chest To Bar Pull Ups

9 Over Head Squats 95/65
wod details:

for this work out scale the chest to bar pull ups with regular pull ups or ring rows, keep the rep scheme the same for pull ups but double for the ring rows, utilize a weight for the over head squat that allows for proper depth and a chance at unbroken reps through out the work out.

CrossFit Factory Square – CrossFit

Olympic Weightlifting

Push Press (12 minutes to find a 3 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute A.M.R.A.P.

10 Power Clean and Jerks 135/95

12 Box Jumps 24”/20”

16/14 Calorie Row

Modifications:

lighter barbell and shorter box keep the row calories the same

Accessory work:

Seated Single Arm Db Press 3 x 8

Band Pull Aparts 3 x 10

Forearm Plank max effort x 3 rest as needed between sets.

*increase difficulty by raising one leg or one leg + one arm*