FIT 07/20/19
Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) Teams of 3 3 Rounds 63 Cal Bike 45 DB Reverse Lunges (1-1) (#50/35) 27 Deadlifts (#275/183) Buy out: 100 Cal Ski
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1907 NW 79th Ave Doral, FL 33126
Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) Teams of 3 3 Rounds 63 Cal Bike 45 DB Reverse Lunges (1-1) (#50/35) 27 Deadlifts (#275/183) Buy out: 100 Cal Ski
Read MoreDa Factory Training – CrossFit Warm-up Metcon Metcon (Time) 800m Run 3 Rope Climbs 25 Chest Press (#115/83) 25 BFSU 25 HSPU 400m Run 25 HSPU 25 BFSU 25 Chest Press (#115/83) 3 Rope Climbs 800m Run
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Back Squat 4×4 @85% Metcon Metcon (Time) 50 Power Snatches (#75/53) 200 Dubs 50 Thrusters (#75/53)*5 burpees every time you break
Read MoreDa Factory Training – CrossFit Warm-up Conditioning Metcon (Time) Rowing In teams: 5 Rounds of 200m Row each (Sprint) Metcon TEAMS OF 2 Metcon (AMRAP – Rounds and Reps) Amrap in 10min 10 DB Deadlifts (#50/35) 6 DB Front Rack …
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Overhead Squat 2-2-2-2-2 Adding Weight Metcon Metcon (Time) 4 Rounds of 21 Kb Swings (#53/35) 15 Cal bike 9 Power Cleans (#185/123) 6 Burpee To Target 3 Bar Muscle ups
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Squat Clean + Front squat + Hang Power Clean + STOH Find a max Complex Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Push Press (#115/83) Back Squat (#115/83) Burpee Box Jumps OverEvery 4 min Everyone does …
Read MoreDa Factory Training – CrossFit Warm-up Metcon (Time) 25-20-15-10-5 Calorie Row Burpees *10 Front Squats after each set* (185/123) Metcon
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Hang Squat Clean 3-3-3-3-3 Adding Weight Metcon Metcon (AMRAP – Rounds and Reps) Ascending AMRAP 25 min (6-9-12-15-18…) Cal Ski T2B Hang Power Clean (95/63) 200m run after each set
Read MoreDa Factory Training – Strength Training Sweat Snatch Push Press + OHS (1+2) X 5 BELOW THE KNEE POWER SNATCH (GO FROM THE TOP DOWN) + POWER SNATCH (1+2) X 3 @ 75% OF BEST POWER SNATCH, (1+1) X 2 …
Read MoreDa Factory Training – Strength Training Metcon (No Measure) 3 Sets: 10 L Seated Barbell Press. Banded Lateral Walk + Goblet Squat X (10 Steps To The Right + 7 Squats, 10 Steps to the Left + 7 Squats.) *Hold …
Read MoreDa Factory Training – CrossFit Warm-up Metcon Metcon (Time) Teams of 3 3 Rounds of 1k Row 21 Devil presses (50/35) 21 box jumps (30/24)Rowing = Switch every 200 m and perform 10 burpees
Read MoreDa Factory Training – Strength Training Metcon (No Measure) 1) SNATCH PUSH PRESS: 2X3, 2X2, 2X1. WORK UP IN WEIGHT AS REPS DECREASE. TRY AND HIT A WEIGHT HEAVIER THAN LAST WEEK. 2) 2 POSITION SNATCH (LOW HANG, FLOOR): 2 …
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Deadlift 4-4-4-4-4 Adding Weight Metcon Metcon (Time) “Grace” For time: 30 clean N Jerks 135/93Rest 3 min Metcon (Time) 50-40-30-20-10 Wallballs Dubs
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Push Jerk 5-3-2-2-1 Metcon Metcon (Time) 4 Rounds of 13 Power Snatches (95/63) 13 Cal Bike 13 OH stationary lunges (1 DB) (1-1) (50/35) 30 sec Plank
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Back Squat 5×4 @ 80% Metcon Metcon (No Measure) EMOM x 10 min Min 1: 12 Burpees Min 2: 12 KB Swings (53/35)Rest 3 min Metcon (Time) 21-15-9 Thrusters (95/63) Pull ups Buy …
Read MoreDa Factory Training – Strength Training Metcon (No Measure) 3 Sets 30 Sec Weighted Wall Sit Hold 200Ft KB Front Rack Walk 5 x 1 OHS + 1 Zotts press (Light Barbell) Muscle Snatch 3-2-2-1-1 Snatch Balance 3-2-2-1-1 Jerk Dip …
Read MoreDa Factory Training – CrossFit Warm-up Metcon Metcon (Time) 21-15-9 Strict HSPU Goblet Squat (×2 ) (53/35) T2B Dubs (×3) *400m run after each set
Read MoreDa Factory Training – CrossFit Warm-up Metcon Metcon (Time) Teams of 2 200m Run each (partner 1 runs/ partner 2 waits in plank) 50 synchro alternating DB Snatch (#50/35) 100 cal row 50 DB step over(1 db) (#50/35) 50 cal …
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Hang Snatch + OHS 1+1 Find a Heavy Complex Metcon Metcon (Time) 3 Rounds of: 50 Dubs 35 BFSU 25 Front Squats (95/63) 15 T2B 10 Ring Dips
Read MoreDa Factory Training – Strength Training Metcon (No Measure) 3 SETS: BOX JUMPS WITH EMPTY BAR ON BACK X 5. SIDE PLANK HIP LIFTS X 20 EACH SIDE. SAND BAG BEAR HUG SQUAT X 10. POWER SNATCH + SNATCH (1+1) …
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Back Squat 5×5 @ 75% Metcon Metcon (Time) 40 Burpees over the bar 40 Power Cleans (115/83) 40 STOH (115/83)
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