FIT 03/23/2019
Da Factory Training – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 50-40-30-20-10 Wall Balls ( # 20/14 ) Dubs Leg Raises Every 3 min do 5 Burpees
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Da Factory Training – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 50-40-30-20-10 Wall Balls ( # 20/14 ) Dubs Leg Raises Every 3 min do 5 Burpees
Read MoreDa Factory Training – CrossFit Warm-up Metcon Metcon (Time) 800m Run 20 Deadlifts (225/173) 400m Run 15 deadlifts 200m Run 10 Deadlifts Then immediately into… 25-20-15-10-5 Air Squats (holding a medball) (20/14) HRPU BFSU (holding a medball) (20/14)
Read MoreDa Factory Training – Strength Training Zots Press 3×3 Snatch Balance 3,3,2,2,2,1,1 Behind The Neck Jerk + Jerk 5 Working Sets (1+1) Metcon (No Measure) DB Single Arm Waiter Walk Walking Lunge x 10 steps with right arm overhead and …
Read MoreDa Factory Training – CrossFit Warm-up Skill Work Rope Climb Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP in 25 min 400m run Together 10 devil Thrusters (50/35) 6 Rope Climbs 10 Devil Thrusters (50/35) 24 Cal …
Read MoreDa Factory Training – Strength Training Warm-up Warm up 400 m run Metcon Metcon (No Measure) 3 rounds 20 steps duck walk 10 push up 5 inch worm Run 400 10-15-20 (time cap 15 min) cal row/cal ski Db No …
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Back Squat 2-2-2-2-2 Increasing Weight Metcon Metcon (Time) 21-15-9 Power Cleans (165/113) T2B 100 dubs after each set
Read MoreDa Factory Training – Strength Training Metcon (No Measure) Hang Power Snatch + Hang Snatch: (2+1) x 3, (1+1) x 3 Power Clean from Mid Knee + Jerk + Behind the Neck Jerk (1+1+1) x 4 Low Bar Back Squats: …
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Snatch EMOM IN 8 min Even: 4 Snatches (increase weight every round) odd: 30 Bar Hops (1-2) Metcon Metcon (AMRAP – Rounds and Reps) Ascending AMRAP in 18 min 10-15-20-25…ect Russian Kb swings …
Read MoreDa Factory Training – Strength Training Metcon Metcon (No Measure) High Hang Muscle Snatch + Snatch Grip Behind The Neck Press (5+5) x 3 SN PP + Pause OHS+ OHS: (3+1+1) x5 Snatch Lift off to 1″ off ground and …
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Clean and Jerk Find heavy clean n jerk Metcon Metcon (Time) 4 rounds of 27 wall balls (20/14) 15 hspu 27 v ups 15 cal bike
Read MoreDa Factory Training – CrossFit Warm-up Metcon Metcon (Time) Teams of 2 Buy in 100 Kb Swings (53/35) Then… 27-21-15-9 Deadlifts (185/123) Burpees over the bar Pull ups
Read MoreDa Factory Training – Strength Training High Hang Muscle Snatch + Snatch Grip Behind The Neck Press 3 x (5+5) Snatch Push Press + Paused OHS + OHS 5 x (3+1+1) Snatch Lift off to 1″ off ground and hold …
Read MoreDa Factory Training – CrossFit Warm-up Accessory work DB BULGARIAN SPLIT SQUATS 4×10 each leg Metcon Metcon (Time) 600m Run 16 Thrusters (95/63) 25 Cal bike 16 Thrusters 25 Cal Row 16 Thrusters 75 dubs 16 Thrusters 25 burpees
Read MoreDa Factory Training – Strength Training Zots Press 5 – 4 – 3 Snatch Balance + OHS+ Snatch Balance+ OHS 4 X (1+1+1+1) JERK From Rack or Blocks 3 – 2 – 2 – 2 – 1 – 1 – …
Read MoreDa Factory Training – CrossFit Warm-up Core Work Weighted Plank 1 Min Hold with Plate (45/25) *Work with a partner Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP in 20 Min 24 Synchro BFSU 21 alt db snatches …
Read MoreDa Factory Training – Strength Training Snatch Push Press 3 X 5 Snatch Deadlift + Hang Snatch + Snatch Balance (1+1+1) x 5 Back Squat at tempo + Back Squat 5 Sets 2+1 For the first two back squats, descend …
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Push Jerk Find a 1 RM Metcon Metcon (AMRAP – Rounds and Reps) 7 min Amrap 7 Hang Clean n Jerk (115/83) 7 Burpee Box Jumps 7 Cal BIkerest 2 min Metcon (AMRAP …
Read MoreDa Factory Training – CrossFit Warm-up Conditioning Metcon (Time) 300 m row sprints Metcon Metcon (Weight) EMOM in 30min MIN 1: 15 Power Snatches ()75/53 MIN 2: 1 Round of Cindy MIN 3: 8 KB lunges + 8 Kb SDHp …
Read MoreDa Factory Training – Strength Training Push Press 4,3,2,1,1,10,10 Push Jerk Work up to a heavy single in 5 sets Clean Deadlift + Power Clean From Below The Knee + Dip + Jerk 5 (1+1+1+1) Clean Pull 5 second eccentric …
Read MoreDa Factory Training – Strength Training Muscle Snatch 3,3,2,2,1,1 In Between Sets: 10 DB Z press Jump and Shrug from the floor + Power Snatch 3 x (2+2) Light Weight Snatch from 1 inch off floor + Snatch 2 x …
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Front Squat 3-3-3 adding weight Back Squat 4-4-4 adding weight Metcon Metcon (Time) 60 Dubs each set 20-15-10-5 T2B Back Squat (135/93) 100 m run each set
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