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  • lower

    CrossFit X Factor – Strength Training 10-8-6-4-2 Front Squat (50%+25% Chains) Squat Top Set 10×2 Speed Pulls Sumo Deadlift (50%+20% Chains)

  • metcon

    CrossFit X Factor – Foundations Metcon (Time) 3 Rounds for time of Barbara: 20 Pullups, 30 Pushups, 40 Situps, 50 Squats, Rest 3 Minutes

  • metcon

    CrossFit X Factor – Foundations Metcon (Time) 25-20-15-10-5 Med Ball Clean, Bar Dips

  • oly

    CrossFit X Factor – Olympic Weightlifting 3×3 Snatch Push Press+ 3 OHS (70%) 4×3 Position Snatch (70%) 3 x 2 Halting Clean DL + 1 Clean 3 x 5 Clean Pulls (95%)

  • metcon

    CrossFit X Factor – Foundations Metcon (AMRAP – Reps) As many rounds as possible in 7 minutes: 7 Hang Power Snatch, 7 Handstand Pushups

  • lower

    CrossFit X Factor – Strength Training 1RM Pin Pull (mid shin)

  • metcon

    CrossFit X Factor – Foundations Metcon (Time) “Nancy” – 5 Rounds for time: 400m Run, 15 Overhead Squats

  • upper

    CrossFit X Factor – Strength Training 1RM Pin Bench Press (dbl mini/micro) 6×6 Strict Press (50%, add 2.5% each week, if you fail drop 2 reps the following week)

  • lower

    CrossFit X Factor – Strength Training Front Squat (45%+ 25% Chains) – 10/8/6/4/2 Squat Top Set Speed Pulls

  • metcon

    CrossFit X Factor – Foundations Metcon (Time) 3 Rounds for time: 400m Run, 2 Rope Climbs, 15 Bar Dips