FIT 09/26/18
Da Factory Training – CrossFit Warm-up 400m Run then… Barbell Drills Strength Work Clean Complex Complex 1 Power Clean +1 Hang Squat Clean + 1 Squat Clean Emom x 7 min Find a Max Complex Metcon Metcon (AMRAP – Rounds …
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Da Factory Training – CrossFit Warm-up 400m Run then… Barbell Drills Strength Work Clean Complex Complex 1 Power Clean +1 Hang Squat Clean + 1 Squat Clean Emom x 7 min Find a Max Complex Metcon Metcon (AMRAP – Rounds …
Read MoreDa Factory Training – Strength Training Power Snatch 70% x 3 75% x 3 80% x 3 3RM Snatch Pull HIGH PULL (% (of sn) ) 75% – 3 x 3, 80% – 3 x 2 Snatch Complex Snatch Push …
Read MoreDa Factory Training – CrossFit Warm-up 20-16-12-8-4 Toy Soldiers Rev. Lunges Shoulder Taps 2 Inch Worms Metcon Metcon (Time) PARTNER WOD 100 Cal Row 100 Wall Balls (20/14) 100 Kb Swings (53/35) 100 Goblet Lunges (53/35) 100 Burpees
Read MoreDa Factory Training – Strength Training Power Clean 70% x 3 75% x 3 80% x 3 3RM Push Jerk % of split jerk 60% x 3 65% x 3 70% x 3 3 RM Overhead Squat 70% x 3 …
Read MoreDa Factory Training – CrossFit Warm-up AMRAP in 4 min 10 Air Squats 10 Broad Jumps 20 Jumping Jacks 20 Mountain Climbers Strength Work Back Squat EMOM x 8 3 Back Squats Increasing Weight every 2 rounds Metcon Metcon (Weight) …
Read MoreDa Factory Training – Strength Training 3 Position Snatch From the Ground Below the knee Above the60% 65% 70% 75% 80% MAR Snatch Pull 100% (of snatch) – 3 X 4 Back Squat 70% X 5 75% X 5 80% …
Read MoreDa Factory Training – CrossFit Warm-up DYNAMIC Metcon Metcon (Time) 800 m Run 21-15-9 Cal Bike Air Squats (x2) 600 m Run 5 Rounds of 10 Over the Rower Burpees 15 Cal Row 30 Dubs 400 m Run
Read MoreDa Factory Training – CrossFit Warm-up 5 min Amrap 10 toy Soldiers 10 PVC Good Mornings 10 PVC OHS 10 PVC Pass Throughs 20 Jumping Jacks Metcon Metcon (Time) 4 Rounds of 10 Deadlift (245/183) 15 Pull ups 200m Run …
Read MoreDa Factory Training – Strength Training 3 Position Clean From the Ground Below the Knee Above the Knee+ 1 JERK 3 Sets 60% 65% 70% 75% Clean Pull 95% of clean – 3×2 100% – 3×2 Front Squat 75% – …
Read MoreDa Factory Training – CrossFit Warm-up 20-16-12-8-4 BFSU Mountain Clmbiers Shoulder Taps Jumping Jacks Skill Work Skill: Bar Muscle up/Pull up/ T2B Adv. Connect as many unbroken Muscle ups (3 tries) Int: Connect as many unbroken Pull ups or T2B …
Read MoreDa Factory Training – Strength Training Power Snatch 75% x 3 x 5 Snatch Pull 75% Of Snatch – 3×5 Snatch Complex Snatch Push Press + Overhead Squat 75% (of sn or ohs) 5 sets of 5+1
Read MoreDa Factory Training – CrossFit Warm-up DYNAMIC Strength Work Snatch 3 Position Snatch Floor, Below knee, Hang EMOM x 7 1 complex per minute (light weight work on technique) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Power Snatches (95/63) 40 Dubs 10 Vups
Read MoreDa Factory Training – Strength Training Snatch 60% x 2, 70% x 2, 80% x 2, heavy single Clean and Jerk 60% x 2+1, 70% x 2+1, 80% x 2+1, heavy single Back Squat 75% x 3 x 5 STIFF …
Read MoreDa Factory Training – CrossFit Warm-up 6 min AMRAP 100m Run 10 Air squats 10 Rev Lunges 10 HRPU 100m Ski Then… Suicide Sprints 50m 4 times each athlete rest in between Metcon Metcon (Time) 4 Rounds of 15 Back …
Read MoreDa Factory Training – Strength Training Power Clean 75% – 3X5 Push Jerk 65% Of Split Jerk – 3×5 Overhead Squat 75% – 3×5
Read MoreDa Factory Training – CrossFit Warm-up 400m run then with an empty Barbell 2 rounds of 10 Power Cleans 10 Push Jerks 10 Back Squats 10 Shoulder Taps Strength Work Clean and Jerk EMOM x 10 2 Clean N Jerks …
Read MoreDa Factory Training – Strength Training 3 Position Snatch From the Ground Below the knee Above the3 Sets 60%, 65%, 70%, 75% Snatch Pull percentage based on snatch 95% – 3 x 2, 100% x 3 x 2 Back Squat …
Read MoreDa Factory Training – CrossFit Warm-up DYNAMIC Metcon (Time) TEAMS of 2 10 HSPU 20 Deadlifts (225/173) 30 Wall balls (24/14) 40 Pull ups 50 Cal bike 50 Cal row 40 Pull ups 30 Wallballs 20 Deadlifts 10 HSPU
Read MoreDa Factory Training – Strength Training 3 Position Clean From the Ground Below the Knee Above the Knee+ 1 Jerk 4 sets at 60% 65% 70% Clean Pull 90% of Clean – 3×2 95% – 3×2 Front Squat 70% – …
Read MoreDa Factory Training – CrossFit Warm-up 20-16-12-8-4 BFSU Mountain Climber Air Squats Jumping Jacks Strength Work Front Squat EMOM x 8 3 reps Add weight every 2 rounds start @ 50% Metcon Metcon (Weight) EMOM x 16 Min 1: 15 …
Read MoreDa Factory Training – Strength Training Power Snatch 70% – 3×5 Snatch Pull 70% Of Snatch – 3×5 Snatch Complex Snatch Push Press + Overhead Squat 70% of OHS – (5+1) x 5
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