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Author Archives: dafactoryadmin

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STRENGTH 05/21/19

Da Factory Training – Strength Training Metcon (Weight) 3 sets: 5 Wall Walks 100m DB Farmers Carry (70/50) Single Arm Ring Row Hold x 20 reps*Take a single ring and hold it to your chest with two hands as you …

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FIT 05/21/19

Da Factory Training – CrossFit Warm-up Weightlifting Clean and Jerk 5-3-3-2-1 Adding Weight Reps are Unbroken Metcon Metcon (AMRAP – Rounds and Reps) Partner Workout Ascending AMRAP in 20 min ( 5-10-15-20-25…) Hang Power Snatch (#95/63) Burpees 9 Box Jumps …

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STRENGTH 05/20/19

Da Factory Training – Strength Training Metcon (No Measure) 2 sets: DB OH Walking Lunge x 20 steps Dead Bug Hold x 30 sec Banded Hip Bridges x 10 Crossover Symmetry: I, T, Y’s x 7 each Strict Press: + …

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FIT – 05/20/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 800m Run 25 STOH (# 115/83) 20 T2B 15 DB Hang Squat Cleans (# 50/35) 10 Devil Presses (# 50/35) 400 m Run 10 Devil Presses 15 DB Hang Squat Cleans …

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FIT 05/17/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) Buy in 50 Wallballs (20/14) Then.. Biking JT 21-15-9 HSPU Ring Dips Push ups Cal bike

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FIT 05/16/19

Da Factory Training – CrossFit Warm-up Skill Work Rope Climb Metcon Metcon (Time) Randy 75 power snatches (#75/53)Time cap 10 Min Rest 3 min Metcon (AMRAP – Rounds and Reps) Amrap in 17 min 24 Cal Row 17 KB SDHP …

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STRENGTH 05/15/19

Da Factory Training – Strength Training Metcon (No Measure) 3 sets: Bear Crawl with Bumper Plate on Back x 50ft. 100m DB Farmers Carry (HEAVY) Hollow Hold DB Bench x 10. In hollow position, do DB bench Muscle Snatch + …

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FIT 05/15/19

Da Factory Training – CrossFit Warm-up Weightlifting Back Squat Find a 1 rep max Metcon Metcon (Time) 50 dubs 25 burpees over the bar 5 squat cleans and jerk (135/83) 40 dubs 20 burpees over the bar 4 squat cleans …

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STRENGTH 05/14/19

Da Factory Training – Strength Training Metcon (No Measure) 3 sets: Single Arm KB Waiter Hold Step ups x 8 each leg Resistance Dead Bugs x 10 Banded Hip Bridges x 10 Crossover Symmetry: I, T, Y’s x 7 each …

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FIT 05/14/19

Da Factory Training – CrossFit Warm-up Conditioning Metcon (Time) 3K Row in Teams of 3 Each athlete sprints 200m (5 rounds) Metcon Metcon (Time) 3 Rounds of 150m Farmers Carry (70/53) 25 box jumps 15 Cal bike

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FIT 05/13/19

Da Factory Training – CrossFit Warm-up Weightlifting Push Press 3-3-2-2-1 Adding weight Metcon Metcon (Time) 21-15-9 Deadlift (225/173) Chest 2 bar pull ups Vups 200m Run

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Strength 05/13/19

Da Factory Training – Strength Training Metcon (No Measure) 3 Sets: Single Arm KB Deadlift x 14 (7/7) Single Arm DB Rotational Muscle Clean (5/5) (DB starts on outside of left foot, right arm reaches down and muscle cleans to …

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FIT – 05/11/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) “Overhead Annie” 50 Double Unders 3 Push Jerk (#185/125) 50 BFSU 3 Push Jerk 40 Double Unders 3 Push Jerk 40 BFSU 3 Push Jerk 30 Double Unders 3 Push Jerk …

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FIT 05/10/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Thrusters (115/83) Russian KB Swings (70/53) Burpees over the bar

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STRENGTH 05/10/19

Da Factory Training – Strength Training Snatch Work up to a heavy single Clean and Jerk Work up to a heavy single Front Squat Work up to a heavy single

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FIT 05/09/19

Da Factory Training – CrossFit Warm-up Skill Work Handstand Push-ups Metcon Metcon (Time) In Teams of 3 2 Rounds of: 70 cal Row (other 2 partners hold plank) 35 Dual arm DB Hang Clean n Jerk (50/35) 70 Cal bike …

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STRENGHT 05/09/19

Da Factory Training – Strength Training Metcon (No Measure) 2 sets: Burgener Warm up (One set with PVC pipe, one set with light barbell) Pause Position Pulls: 1 ascent + 1 descent. Pause at each position for 3 seconds (one …

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FIT 05/08/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Weight) EMOM x 30 min Min 1: 12 Back squats (#135/93) Min 2: 12 Cal ski Min 3: 24 Wallballs Min 4: 24 BFSU Min 5: Run 150m Min 6: Rest

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STRENGTH 05/08/19

Da Factory Training – Strength Training Metcon (No Measure) 3 sets: Single Arm DB Ring Rows x 10 each arm DB Flies x 10 Hollow Hold x 30 seconds Muscle Snatch 5-4-3 Pause Snatch 3 sec Pause at the bottom …

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FIT 05/07/19

Da Factory Training – CrossFit Warm-up Weightlifting Snatch Complex 1 power snatch + 1 hang power snatch + 2 ohs Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 9 Min (10-12-14-16…) Hang Power Snatch (95/63) Cal bike T2bRest 2 …

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STRENGTH 05/07/19

Da Factory Training – Strength Training Metcon (No Measure) 2 sets: 60 sec Wall Sit 5 Single Leg Box Jumps (Each leg) Crossover Symmetry: I, T, Y’s x (7 each) Push Press 8-6-4-2 In between sets: 50m KB Upside down …

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