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Da Factory Training – CrossFit Warm-up Weightlifting Clean and Jerk Find a Heavy Rep in 8 min Metcon Metcon (Time) 4 Rounds of 8 Clean n Jerk (#155/103) 10 Cal Bike 12 Pull Ups
Read MoreDa Factory Training – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Amrap in 7 min 10 Cal Row 10 Burpees 1 Rope ClimbRest 1 min Metcon (AMRAP – Rounds and Reps) Amrap in 7 min 12 Cal Row …
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Push Press Find 1 Rep Max in 10 min Metcon Metcon (Time) 2 Rounds Of 200m Run 20 Dual DB Hang Snatch (#50/35) 200m Run 20 DB Deadlift (#50/35) 200m Run 20 DB …
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Hang Power Clean 3-3-3-3-3 Adding Weight Metcon Metcon (Time) 27 Russian Kb swings (#70/53) 21 Burpee Box Jumps over (24/20) 15 Power Cleans (#185/123) 9 Cal Ski 400 m Run 9 Cal BIke …
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Back Squat 5 x 5 Adding Weight Metcon Metcon (Time) 10 Rounds of 4 Hang Power Snatches (#95/63) 5 T2B 6 Thursters (#95/63) * Every 2 Min do 5 Burpees
Read MoreDa Factory Training – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds 20 Wall Ball (20/14) 20 SDHP (95/63) 20 Box Jump Overs (24/20) 20 Push Press (95/63) 20 Cal Row
Read MoreDa Factory Training – Move2Burn Warm-up Metcon Metcon (Time) Partner Wod As Partners Complete: 100 Cal Ski (switch every time partner does 100 jump rope) 20 Synchro Burpees 150 Cal Bike (switch every time partner does 100m Run) 20 Synchro …
Read MoreDa Factory Training – CrossFit Warm-up Metcon Metcon (Time) Buy in 800m run 9-15-21 Deadlift (#185/123) HSPU Weighted step ups (#50/35) 50 dubs
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Front Squat 2-2-2-2-2 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 10 min 20 dB Snatches (1-2) (#50/35) 20 Vups 10 cal bikeRest 1 Min Metcon (Time) 2 rounds of 30 kB …
Read MoreDa Factory Training – CrossFit Warm-up Conditioning Rowing: In teams 5 rounds of 150m sprints Metcon Metcon (Time) Partner Wod 200 wallballs 150 dubs 100 cal row 50 hang Power cleans (#135/93) One person working at a time!
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Push Jerk 5-3-2-2-1 Adding Weight Metcon Metcon (Time) 30-20-10 Dubs x 2 Burpees Back squat 135/93 (12 min Cap) Rest 1 Min then 21-15-9 Cal bike Push jerks 135/93 Cal ski
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Deadlift 12 min to work on 1 Rep Max Metcon Metcon (Time) 3 Rounds of: 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (24/20)
Read MoreDa Factory Training – CrossFit Warm-up Skill Work 12 min to work on the skill of your choice. Metcon Metcon (Time) For Time 20 Thrusters (#95/63) 20 Sumo Deadlift High-Pulls (#95/63) 20 Push Jerks (#95/63) 20 Overhead Squats (#95/63) 20 …
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Power Snatch 3-3-3-3-3 Work up to a 3 Rep Max Metcon Metcon (Time) “Annie Meets Isabel” 50 Double Unders 3 Power Snatches 50 BFSU 3 Power Snatches (135/93) 40 Double Unders 3 Power …
Read MoreDa Factory Training – CrossFit Warm-up Weightlifting Paused Front Squat 3 second pause at the bottom 3-3-3-2-1 Metcon Metcon (Time) Partner Wod 400m Run (Together) 30 Clean & Jerk (135/93) 6 Rope Climbs 400m Run (Together) 24 Clean & Jerk …
Read MoreDa Factory Training – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds of 50 Double Unders 40 Kb Swings (#53/35) 30 V-ups 20 Cal Bike 10 HSPU
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