CrossFit Factory Square – CrossFit
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.
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)
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