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Fit 11/15/19

Da Factory Training – CrossFit Warm-up Weightlifting Hang Squat Snatch 3×5 Light Weight 3×2 Medium Weight 3×1 Heavy Weight Metcon Metcon (Time) 27-21-15-9 OHS 95/63 SDHP 95/63 Leg Raises (holding Barbell) NOT WIPERS Kb Swings 53/35

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FIT 11/14/19

Da Factory Training – CrossFit Warm-up Weightlifting Front Squat Find a 10 rep max 8 min time cap Metcon Metcon (Time) Partner Wod 75 Wallballs (#20/14) 100 m Run together 75 Power Snatches (#75/53) 100m Run together 75 Box Jumps …

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FIT 11/13/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (No Measure) EMOM in 30 min Min 1: 15/12 Cal Row Min 2: 12/10 Cal BIke Min 3: 10 Power Cleans 115/83 Min 4: 8 HSPU + Air squats remaining time Min …

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Fit 11/12/19

Da Factory Training – CrossFit Warm-up Weightlifting Push Press 2-2-2-2-2 Adding Weight Metcon Metcon (Time) 10 Rounds of 4 STOH (#155/103) 6 Burpees over the Bar 20 Dubs

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Fit 11/11/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) For Time: 100 Back Squats (from floor) (#95/63) Everytime you break 10 burpees then immediately into 3 Rounds of 200m Run 12 Chest 2 Bar Pull ups 24 HRPU

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Fit 11/09/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) Team of 3 Buy in: 800m Run (Together) 4 Rounds 60 Burpees onto plate 60 KB Swings (#53/35) 60 Cal Bike 60 Goblet Squat (#53/35) Buy out: 800m Run (Together)

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M2B 11/09/19

Da Factory Training – Move2Burn Warm-up Metcon Metcon (No Measure) AMRAP in 25 Min 10 Cal Bike 10 Single Leg Deadlift (each Leg) 150m Run 150 Jump Rope 200m Ski 20 Cossack Squat (1-1) 25 Lateral hops over parallettes (1-1) …

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Fit 11/08

Da Factory Training – CrossFit Warm-up Weightlifting Chest Press 4×10 adding weight Good Mornings 3×10 adding weight Metcon Metcon (AMRAP – Rounds and Reps) Amrap in 20 min 50 dubs 40 BFSU 30 dB Snatch (1-2) (#50/35) 20 dB leg …

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FIT 11/07/19

Da Factory Training – CrossFit Warm-up Conditioning Row: 5 rounds of 200m sprint Metcon Metcon (Time) 10-9-8-7-6-5-4-2-1 Push Jerk 135/93 Hang Power Clean 135/93 Deadlift 135/93

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FIT 11/06/19

Da Factory Training – CrossFit Warm-up Weightlifting Back Squat 5×3 Adding weight Metcon Metcon (Time) 75 Russian Kb swings (#70/53) 50 Thrusters (#75/53) 25 Box Jumps Over (24/20) 400m Run 25 Box Jumps Over 50 Thrusters 75 Russian Kb swings

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Fit 11/05/19

Da Factory Training – CrossFit Warm-up Weightlifting Snatch EMOM X 7 MIN 3 REPS. Any style from the floor. Adding weight every round Metcon Metcon (Time) 4 Rounds of: 15 Power Snatches (#95/63) 12 Cal Bike 10 T2B

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Fit 11/04/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) 2 Rounds of Max Effort Reps 2 min of Power Cleans (#135/93) 1 min rest 2 min of Front Squats (#135/93) 1 min rest 2 min of Burpees 1 …

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FIT 11/02/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds 21 DB Thrusters (#50/35) 12 Box Jumps Over (24/20) 400m Run Immediately into 2 Rounds 12 DB Step Overs 21 Cal on Bike 200m Run Immediately into 1 Round …

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Move2Burn 11/02

Da Factory Training – Move2Burn Warm-up Metcon Metcon (Time) 7 Rounds of: 10 Cal Bike 10 Burpee to Squat 15 Cal Row 15 Banded Mountain Climber 200m Run 20 Banded Plank side stepRest 2 Min Metcon (Time) 3 Rounds of: …

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FIT 11/01/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) Buy in 75 BFSU 4 rounds of 27 KB Swings (#50/35) 21 SDHP (#95/63) 15 Cal Row 9 HSPU

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FIT 10/31

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) ‚ÄčTeams of 3 60-40-20 Synchro DB snatches (1 partner plank) (#50/35) Cal Row (2 Partners in plank) Synchro Air Squats ( all 3) Cal Bike Synchro Leg Raises Cal Ski ( …

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FIT 10/30/19

Da Factory Training – CrossFit Warm-up Weightlifting COMPLEX EMOM x 10 Min 2 Deadlifts + 1 Power Clean + 1 Front Squat + 1 STOH Add weight AFTER min 2,4.6, and 8 Metcon Metcon (Time) 4 Rounds of 12 Box …

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FIT 10/29/19

Da Factory Training – CrossFit Warm-up Weightlifting Strict Press 1-1-1-1-1 Find a Heavy Press 7 min Cap Metcon (AMRAP – Rounds and Reps) Ascending AMRAP in 20min 5-10-15-20-25-30 Hang Clean N jerk (#135/93) 25-35-45-55-65-75 Dubs 200 m Run Metcon

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FIT 10/28/19

Da Factory Training – CrossFit Warm-up Conditioning 3 Rounds of 800m Run Rest 30 sec in Between Metcon Metcon (Time) 21-15-9 Squat Cleans (#135/93) Chest 2 Bar Pull ups Burpees

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FIT 10/26/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 4 Rounds of 20 Alt DB Burpee One Arm Snatch (1-2) (#50/35) 200m Run w/ DB 20 Single DB Thruster (10 each side) (#50/35) 100m Run w/ DB

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Move2Burn 10/26

Da Factory Training – Move2Burn Warm-up Metcon Metcon (No Measure) 1 Mile Run Then… Ascending AMRAP in 30 min 6-10-14-18-22-26-30… Burpee to Target Plank Hip Twist Back Extension Cal Bike Tuck ups

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