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Author Archives: dafactoryadmin

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FIT 02/28/20

Da Factory Training – CrossFit Warm-up Weightlifting Front Squat 5×6 @ 70% Metcon Metcon (Time) Buy in 75 Dubs 4 Rounds of 20 Alt Db Snatches (1-2) (#50/35) 20 DB Front Squats (#50/35) 20 BFSU 20 HRPU Buy Out 75 …

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Fit 02/27

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) Partner WOD 800 m Run 4 rope climbs 80 wallballs 600 m run 4 rope climbs 60 wallballs 400m run 4 rope climbs 40 wallballs 200m run 4 rope climbs 20 …

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FIT 02/26

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 12-9-6. Deadlift (#275/193) HSPU Into 6-9-12 (Lower the weight) Power Clean (#185/123) Cal bike Into 9-6-3 (Lower weight) Stoh (#165/113) Bar muscle ups

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Fit 02/25

Da Factory Training – CrossFit Warm-up Conditioning Metcon (Time) Rowing In teams of 3 3 rounds of 250m sprints Metcon Metcon (Time) 3 rounds of 15 hang clean and jerk (135/93) 12 T2B 15 Cal Row 12 Burpee over bar

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FIT 02/24/20

Da Factory Training – CrossFit Warm-up Weightlifting Power Snatch + Hang Snatch Find a Heavy Complex Metcon Metcon (Time) 25-20-15-10 OHS (#95/63) Box Jump Over (24/20) 200m Run every Round

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Fit 02/22

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 27-21-15-9 Cal Row Thrusters (#95/63) Burpees

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M2B 02/22

Da Factory Training – Move2Burn Warm-up Metcon Metcon (Time) 4 rounds of 400m run (Rest 30 sec in between) into 3 rounds of: 500m row (Rest 30 sec in between) into 2 Rounds of: 600m ski (Rest 30 sec in …

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Fit 02/21

Da Factory Training – CrossFit Warm-up Weightlifting 1 clean (power or squat) + 1 hang power clean + 1 STOH Find a heavy complex Metcon Metcon (Time) Buy in 600m run 7 rounds of 7 power cleans (135/93) 7 cal …

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Fit 02/20

Da Factory Training – CrossFit Warm-up Metcon Metcon (No Measure) Emom in 30 min Min 1: 15/12 Cal Row Min 2: 12 Front Rack Lunges (1-2) (95/63) Min 3: 15 HRPU Min 4: 12 barbell wipers Min 5: 15 db …

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FIT 02/19/20

Da Factory Training – CrossFit Warm-up Weightlifting Back Squat 1-1-1-1-1 Increasing Weight Metcon Metcon (Time) 3 Rounds of 15/12 Cal Bike 200m Run 15 C2B Pull ups 15 High Box Jumps (30/24) 15 Ring Dips

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Fit 02/18

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlifts (#225/173) 1-2-3-4-5-6-7-8-9-10 Burpees over the bar Rest 1 min then… 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean (#135/93) Burpees

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Fit 02/17

Da Factory Training – CrossFit Warm-up Weightlifting Clean and Jerk 5-3-2-2-1 Touch N Go Adding weight Metcon Metcon (Time) 100 Wallballs (#20/14) 80 Push Press (#75/53) 60 Russian KB Swings (#53/35) 40 Power Snatches (#75/53) 20 HSPU 10 Ring/Bar Muscle …

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FIT 02/14

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) Valentine’s Day Partner WOD 4 Rounds of 12 Synchro Deadlifts (#135/93) 20 Cal Row 12 Synchro Hang Power Clean (#135/93) 20 Cal Ski 10 Synchro T2B / Knee Raises.

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Fit 02/13

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) Buy in 100 BFSU 45 DB Step ups (#50/35) 35 Front Squats (#50/35) 25 Burpees 75 Dubs 25 Burpees 35 Front Squats 45 DB Step Ups

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Fit 02/12

Da Factory Training – CrossFit Warm-up Weightlifting Split Jerk 3-3-3-3-3 Metcon Metcon (AMRAP – Rounds and Reps) Amrap in 20 min 8 Clean N Jerks (#165/113) 12 Pull Ups 400m Run

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Fit 02/11

Da Factory Training – CrossFit Warm-up Weightlifting 3 Position Snatch From the Ground Below the knee Above the knee4 sets adding weight Metcon Metcon (Time) 8 Rounds of 25 Dubs 10 KB Swings (#53/35) 10/7 Cal Bike 10 Russian Twist …

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Fit 02/10

Da Factory Training – CrossFit Warm-up Weightlifting Front Squat 4 x 9 @ 60% Metcon Metcon (Time) 21-15-9 Thrusters (#95/63) T2B Into… 9-15-21 SDHP (#95/63) Wallballs x2 (#20/14)

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Fit 02/08

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 30-24-18-12-6 Pull-ups Pistols (1-2) 15-12-9-6-3 HSPU T2B *200m Run after each round

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M2B 02/08

Da Factory Training – Move2Burn Warm-up Metcon Metcon (No Measure) 3 rounds Stations (1.30 min work / 30 sec rest) Burpees Bike Row Ski Banded static run Zig zag run Jump rope

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Fit 02/07

Da Factory Training – CrossFit Warm-up Weightlifting Squat Clean 5-3-2-2-1 Metcon Metcon (Time) 7 Rounds of 150m Row 5 Burpee Box Jumps (24/20) 1 Rope Climbs 10/7 Cal BIke

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FIT 02/06

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 1 mile run 25 deadlifts (#135/83) 25 chest press (#135/83) 25 BFSU 800m run 25 deadlifts 25 chest press 25 BFSU 25 KB Swings (#53/35) 400mRun 25 deadlifts 25 chest press …

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