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  • 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)

  • metcon

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

  • metcon

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

  • lower

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

  • oly

    CrossFit X Factor – Olympic Weightlifting 4×3 Tall Jerk + 3 BTN Press (in split stance) *light Work up to heavy snatch for the day Work up to heavy clean and jerk…

  • upper

    CrossFit X Factor – Strength Training 9×3 Bench Press (40%+ dbl mini/micro) Bench Press Top Set

  • metcon

    CrossFit X Factor – Foundations Metcon (AMRAP – Rounds) As many rounds as possible in 18 Minutes: 500m/400m Row, 15 KB Swings, 18 Wall Ball

  • metcon

    CrossFit X Factor – Foundations Metcon (AMRAP – Rounds) As many rounds as possible in 10 Minutes: 10 Hang Power Cleans, 10ea Stationary Lunges, 10 Pushups

  • metcon

    CrossFit X Factor – Foundations Metcon (Time) 4 Rounds for time: 10 Thrusters, 15 Toes to Bar

  • lower

    CrossFit X Factor – Strength Training 3RM Back Squat 3 x max reps @ 80% of 3RM