CrossFit Factory Square – CrossFit

Strength

Shoulder Press (5 reps at 75%)

Shoulder Press (3 reps at 85%)

Shoulder Press (1+ reps at 95%)

these percentages should be 5lbs heavier than the previous cycle

Metcon

Metcon (Time)

15 Thrusters 95/65

15 Ring Dips

15 Pull Ups

x 3 Rounds
wod details:

Thrusters should remain unbroken through out this work out, go big sets of sets of 2 on the ring dips and go for unbroken or 2 sets on the pull ups through out this entire work out. for modification purposes, use a smaller rep scheme to push the athlete to go UB for all three rounds on the thrusters and use ring rows same rep scheme to establish some strength work for pulling and use push ups or bars, lastly ring dips with a band for a modification of the RX Ring dip