CrossFit Factory Square – CrossFit

Olympic Weightlifting

Metcon (Weight)

Find a challenging weight in the following complex

1 Clean + 1 Hang below knee clean + 1 Hang Above knee Clean
increase in weight each set, hang on to the bar as long as possible as you climb in weight, if you get to a point where you can no longer hang on to the bar then dropping the bar between movements is acceptable.

Cleans can be either power or squat but try working on whichever is a weakness.


Metcon (Time)

For time:

800 M Run

40 Front Squats 135/95

600 M Run

30 Box Jumps 24″/20″

400 M Run

20 Hand Stand Push Ups

(20 minute Time Cap)
suggestive modifications:

a. for the runs 600/400/200, for the movements reps 30/20/10. use a lighter front squat you can manage to push for 2-3 sets , shorter bj height, box hspu

b. Rx the runs, use Rx rep scheme lighter weight you can push for 2 sets front squats, rx bj height, and ab mat for hspus