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Author Archives: dafactoryadmin

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Friday 03/24/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) Partner WOD: For Time** 40 Burpees 40 Power Snatches 40 Burpees RTG = 115/75 RX = 95/65 SC = 75/55 ***EMOM partners must perform 8 air squats each …

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Thursday 03/23/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Weightlifting Back Squat (3×10) RTG = 155/115lbs RX = 135/95lbs SC = 115/75lbs Metcon Metcon (Time) 21-15-9 Wallballs Deadlifts Toes to bar 200m Run RTG = 225/155 RX = 205/135 SC …

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POWER 03/23/2017

Da Factory Training – Powerlifting Weightlifting Bench Press (5 – 5 – 5) 40% – 50% – 60% Bench Press (3 – 3 – 3) 70% – 80% – 85% Bench Press (2 x 2) 90% Bench Press (2 x …

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Wednesday 03/22/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Jog 10 Push-ups 10 BFSU 15 Jumping Jacks Skill Work 500m Row (Time) Max Effort 500m Row Metcon Metcon (Time) 5 Rounds 10 Power Cleans 10 HRPU RTG …

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Tuesday 03/20/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Weight) EMOM for 10 minutes ODD: 2 Rope Climbs EVEN: 4 Overhead Squats RTG = 115/75 RX = 95/65 SC = 75/45 Metcon (Time) 3 Rounds 12 Chest to …

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LEAN 03/20/2017

Da Factory Training – LeanMachine Warm-up Warm-up (No Measure) 2 Rounds Street and back 15 Butterfly sit-ups 5 Burpees Metcon Metcon (Distance) Partner WOD (6) Alternating 300 yd Shuttle Run Metcon (AMRAP – Rounds and Reps) AMRAP in 10 Minutes …

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Monday 03/20/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 4 Rounds 20 Jumping jacks 10 Good mornings 8 Air squats 6 HRPU Metcon Metcon (Time) For time *40 Clusters * Every minute perform 30 DUBs RTG = 165/115 RX = …

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Friday 03/17/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 800m Run 10 Assault Bike Calories 10 BFSU 40 Mountain Climbers 10 Pass Throughs Metcon Metcon (Time) For Time: 20 KB Snatch 20 Power Cleans 20 Front Squats 20 S2O 20 …

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Thursday 03/16/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Good Mornings 10 Box Jumps Toy Soldiers 200m Run Skill Work 3 Rounds of 10 Bulgarian Split Squats 10 DB Step-ups Snatch Deadlift Metcon Diane (Time) 21-15-9 Deadlifts, …

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Wednesday 03/15/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 100m Run 15yd Crab walk 20 Jumping jacks Metcon Metcon (Time) 5 Rounds 300m Run 20 Thrusters Rx = 45/35 Sc = 45/15

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