CrossFit Factory Square – CrossFit

Olympic Weightlifting

Snatch (1-1-1-1-1-1-1-1)

8 attempts to find a 1 rep for the day, then use 75% of what you hit for the metcon

Metcon

Metcon (Time)

5 Rounds for time:

2 Snatches at 75% of what you hit for your single.

5 Bar Muscle ups

25 Box Jumps 24”/20”

*squat variation implied in the work out*

Modifications:

a. for the movement of the snatch if the athlete needs to power snatch then OHS that is acceptable. Bar muscle upscale with jumping muscle ups over the bar or 10 kipping pull ups and 10 dips or push-ups.

Accessory work:

Running Clock

(0-1) 10-20 second hand stand hold focus on tight body throughout butt off the wall

(1-2) 10-20 second chin over bar holds

(2-3) 1 minute plank hold

3-4 rest x 5 rounds


CrossFit Factory Square – CrossFit

WOD

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Scale Options:

L-1 75/45, 53,35,12”

L-2 95/65, 53/35, 24”/20”

L-3 115/75-85, 53/35, 24”/20”

Accessory work:

Ghd Sit ups 5 x 10

Ghd Hip extension 5 x 5 weighted