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Author Archives: dafactoryadmin

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STRENGTH 01/18/19

Da Factory Training – Strength Training Snatch Work up to a heavy single for the day Clean and Jerk Work up to a heavy single for the day Front Squat Work up to a heavy single for the day

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FIT 01/18/19

Da Factory Training – CrossFit Warm-up 400 m Run then… 3 Rounds 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Good Mornings Weightlifting Hang Squat Clean Type the details of the weightlifting5-3-2-2-1 Find a Heavy Rep Metcon Metcon …

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STRENGTH 01/17/19

Da Factory Training – Strength Training Zots Press 3X4 Pause Snatch Balance + OHS+ Snatch Balance 5 x (1+1+1) JERK 3-3-2-2-1-1-1 DB BULGARIAN SPLIT SQUATS 3 X 10 EACH LEG Russian Twist 3 X 25. Slow and Controlled

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FIT 01/17/19

Da Factory Training – CrossFit Warm-up AMRAP in 4 min 5 Cal Bike 10 Push Jerks 10 HRPU Skill Work Handstand / HSPU / Handstand Walk Metcon Metcon (Time) 3 Rounds of 15 Push Jerks (135/93) 20/15 Cal Row 15 …

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FIT 01/16/19

Da Factory Training – CrossFit Warm-up Dynamic Weightlifting Back Squat 5×7 @70% Metcon Metcon (Time) Buy in: 800m Run 50-40-30-20-10 KB Swings (53/35) Dubs BFSU

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STRENGTH 01/15/19

Da Factory Training – Strength Training Push Press 4X4 Push Jerk 3X3 Clean Pull + Power Clean + Dip + Pause Split Jerk pause in split for 3 seconds): (3+3+3) x 1, (2+1+2) x 2, (1+1+1) x 3 Clean Pull …

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FIT 01/15/19

Da Factory Training – CrossFit Warm-up AMRAP in 4 min 20 Jumping Jacks 10 Broad Jumps 10 Power Cleans 10 Push Press Weightlifting Push Press 2-2-2-2-2 Metcon Metcon (AMRAP – Rounds and Reps) Amrap in 20 min 10-12-14-16-18… Power Cleans …

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FIT 01/14/19

Da Factory Training – CrossFit Warm-up 400m Run Then.. 2 Rounds of 10 Rev Lunges into Toy Soldiers 10 Shoulder Taps 10 Mt Climbers 10 Windmills Conditioning Metcon (Time) 5 rounds 250m row sprints In teams relay style Metcon Metcon …

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STRENGTH 01/14/19

Da Factory Training – Strength Training Muscle Snatch + Snatch Grip Behind The Neck Press 5X (5+5) igh Hang Jump And Shrug + High Hang Power Snatch to 4″ (1+1)x3x3 Power Snatch from Mid Knee + OHS 3 sets of …

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FIT 01/13/19

Da Factory Training – CrossFit Warm-up 400m Run Then.. 2 Rounds of 10 Rev Lunges into Toy Soldiers 10 Shoulder Taps 10 Mt Climbers 10 Windmills Conditioning Metcon

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FIT 01/12/19

Da Factory Training – CrossFit Warm-up Dynamic Metcon (Time) Buy in 200 Dubs RTG 10-9-8-7-6-5-4-3-2-1 Clean N Jerk (135/93) Burpee Box Jumps Over

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STRENGTH 01/11/19

Da Factory Training – Strength Training Snatch Build a heavy single for the day Clean and Jerk Build to a heavy single for the day Front Squat 3×10

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FIT 01/11/19

Da Factory Training – CrossFit Warm-up 2 rounds of 20 Jumping Jacks 10 Front Squats (Barbell) 10 Push Press (Barbell) 20 Toy Soldiers Weightlifting Push Jerk 3-3-3-3-3 Adding weight Metcon Metcon (Time) Buy in 100 BFSU 21 Thrusters (95/63) 800m …

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STRENGTH 01/10/19

Da Factory Training – Strength Training Zots Press 4X3 pause snatch balance 5 x 3 3 sec pause at the bottom JERK from Rack or Blocks 3×3 2×2 3×1 Build to a heavy rep. Sumo Deadlift 3×10 Strict toes to …

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FIT 01/10/19

Da Factory Training – CrossFit Warm-up AMRAP in 5 Min 10 Cal bike 20 Mountain climbers 10 SDHP 20 sec Handstand hold Skill Work Pull ups Bar Muscle Up Ring Muscle up Metcon Metcon (Weight) EMOM – 16 min Min …

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STRENGTH 01/09/19

Da Factory Training – Strength Training Snatch deadlift to mid knee + snatch 5 x (2+1) Clean deadlift to mid knee + clean + jerk 4 x (1+1+1) Box Squats 5-3-1-5-3-1-10-10 In between sets do: 30 sec deadbug hold

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FIT 01/09/19

Da Factory Training – CrossFit Warm-up Dynamic Conditioning 6 rounds of: 100m suicide runs Rest 20 sec in between Metcon Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP in 30 min 50 Wallballs (20/14) 40 Burpees 30 Cal Bike …

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STRENGTH 01/08/19

Da Factory Training – Strength Training Push Press 3×5 Power Clean + Dip + Pause Split Jerk Pause in Split for 3 seconds. 2 x (3+3+3) 3x (2+1+2) 3 x (1+1+1) Clean Pull 2 sec Pause at Mid Knee 5×3

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FIT 01/08/19

Da Factory Training – CrossFit Warm-up 16-12-8 PVC Pass Through PVC Around the World (switch side at half) PVC Snatch Grip Press PVC Muscle Snatch Weightlifting Snatch 3-3-3-3-3 Any style (Squat/Power) Adding weight every set Metcon Metcon (Time) 21-15-9-15-21 Power …

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STRENGTH 01/07/19

Da Factory Training – Strength Training Metcon (No Measure) 3 sets: 5 Muscle Snatch 5 High Hang Jump And Shrug Metcon (No Measure) 2 Sets of: 3 x (1+1) High Hang Power Snatch to 2″ squat + OHS:*one power snatch, …

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FIT 01/07/19

Da Factory Training – CrossFit Warm-up 50 Jumping jacks 40 Air Squats 30 Shoulder Taps 20 Box Step ups 10 Burpees Weightlifting Back Squat 4×9 @ 60% of 1RM Metcon Metcon (Time) 4 rounds of 2 Complexes (135/93) 200m run …

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