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Author Archives: dafactoryadmin

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FIT 9/23/2017

Da Factory Training – CrossFit Warm-up

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FIT 9/22/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 12 Air Squats 12 Pass Through 12 Muscle Snatch 12 OHS Skill Work Warm-up (No Measure) Hang Power Snatch Snatch Balance Hang Squat Snatch Metcon Metcon (Weight) EMOM for 7 minutes, …

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FIT 9/21/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 40 sec on/ 20 sec off For 12 minutes, Russian Twist Shoulder Taps Toy Soldiers Inch Worms to Wall Walks Skill Work Deficit Handstand Push-ups Metcon Metcon (Time) 3 Rounds, 400m …

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FIT 9/20/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) Partner WOD 3 Rounds: 42 Pull-ups 30 Front Squats, 115/80# 18 STOH Then, 3 Rounds: 42 Cal Bike 30 GHD Sit-ups 18 Full Snatch, 115/80# *EMOM – 3 …

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FIT 9/19/2017

Da Factory Training – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push …

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FIT 9/18/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 30-20-10 Straight Leg Sit-ups Knees to Elbows Crunches Back Extension Skill Work Warm-up (No Measure) 10 Good Mornings (Bar) 10 Air Squats 10 Reverse Step Lunges 10 Back Squats (Bar) Strength …

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FIT 9/9/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) 3 Rounds, In Teams Of 3: 30 HSPU 20 Toes To Bar 10 Clean and Jerk, 135/95# 400m S/B Run 2 Rounds 30 Cal Row 20 Over The …

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FIT 9/8/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 40 Mountain Climbers 30 In-place lunges 150m Run Metcon Metcon (Time) 30 Turkish Get-ups, 45/25# Metcon (Time) 4 Rounds 400m SprintsDifference between slowest and fastest x2 Burpees.

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FIT 9/7/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) Partner WOD, On a Running Clock: 42, 30, 18 Deadlifts, 95/65# Power Snatches, 95/65# Overhead Squats, 95/65# 42, 30, 18 Calorie Row Hand Release Push-ups Wall Balls, 20/18# …

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FIT 9/6/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 15 Butterfly Sit-ups 20 Air Squats 40 DUs Metcon Metcon (AMRAP – Rounds and Reps) AMRAP In 21 minutes 30 Goblet Squats, 1.5/1.0# 200m Run 30 Toes To Bar …

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