FIT 11/17/18
Da Factory Training – CrossFit Warm-up Dynamic Metcon Metcon (Time) Teams of 2 Buy in 100 Cal Row Then.. 2 Rounds of 60 Hang Power Clean (115/83) 45 Burpees over Partner 30 Thrusters (115/83)
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Da Factory Training – CrossFit Warm-up Dynamic Metcon Metcon (Time) Teams of 2 Buy in 100 Cal Row Then.. 2 Rounds of 60 Hang Power Clean (115/83) 45 Burpees over Partner 30 Thrusters (115/83)
Read MoreDa Factory Training – Strength Training Snatch Work up to a heavy Single Clean and Jerk Work up to a heavy Single Back Squat 5 X 5
Read MoreDa Factory Training – CrossFit Warm-up Snatch Drills Weightlifting Metcon (Weight) EMOM x 12 Even: 4 Power Snatches Odd: 30 sec Air Squats (Max Effort) Add Weight every round you snatch Metcon Metcon (AMRAP – Rounds and Reps) Ascending Amrap …
Read MoreDa Factory Training – Strength Training Pause Tempo Snatch Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position). Slow Tempo Snatch *take 10 seconds to …
Read MoreDa Factory Training – CrossFit Warm-up AMRAP in 5 Min 20 Air Squats 16 Shoulder Taps 12 Reverse Lunges (1-2) 8 Burpees Skill Work Handstand Walk Work on Progressions Metcon Metcon (Time) FOR TIME: 75 Dubs 50 Wallballs (20/14) 25 …
Read MoreDa Factory Training – Strength Training Metcon (No Measure) 3 Sets: Single Arm OH Carry (70/50) 100 m KB Farmers Carry (70/53) 100 m KB Front Rack Wall Sit 30 Sec*Hold 2 KB in front rack position (35/26) Metcon (No …
Read MoreDa Factory Training – CrossFit Warm-up DYNAMIC Weightlifting Sumo Deadlift EMOM x 7 3 reps Increasing weight every other round Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 12min 10 Power Cleans (155/103) 10 Box Jumps (30/24) 10 Pull …
Read MoreDa Factory Training – Strength Training Hang Muscle Clean + Strict Press + Close Grip OHS + Squat Jerk 3 x (3+3+3+3) *in between sets, do 20 jump to lands in split position without weight. Practice correct footwork. Pause Clean …
Read MoreDa Factory Training – CrossFit Warm-up 20-16-12-8 Squat Jump BFSU PVC Pass Through PVC Good Morning Metcon Metcon (Time) 3 Rounds of 3 Rope Climbs 6 Front Squats (185/123) 9 2 Push up Burpees 12 Vup + Tuck up 15 …
Read MoreDa Factory Training – Strength Training Muscle Snatch + Hang Power Snatch + Drop Snatch + Zotts Press 3 x (3+3+3+3) In between sets, do crossover symmetry and/or banded pull apart Slow Snatch Deadlift + Hang Snatch High Pull + …
Read MoreDa Factory Training – CrossFit Warm-up 50 Jumping Jacks Then 3 Rounds of 10 Shoulder Taps 10 Mountain climbers 10 PVC Press Weightlifting Push Press 10 min to work on 1 Rep Max Metcon Metcon (Time) 21 Push Press (135/93) …
Read MoreDa Factory Training – CrossFit Warm-up Dynamic Metcon Metcon (Time) For Time: 21-18-15-12: Row Calories Bike Calories 30 DB Burpee Box Step-Overs (50/35) 12-15-18-21: Row Calories Bike Calories
Read MoreDa Factory Training – Strength Training Snatch Work up to a heavy single Clean and Jerk Work up to a heavy single Back Squat 5×5
Read MoreDa Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (Time) Buy in 400m Run 10 Thrusters #75/53 100 Bfsu 10 Thrusters 80 HRPU 10 Thrusters 60 Lateral Hops 10 Thrusters 40 T2B 10 Thrusters 20 Cal Ski 10 …
Read MoreDa Factory Training – Strength Training Pause Tempo Snatch 5 Singles *Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position). Slow Tempo Snatch Take 10 …
Read MoreDa Factory Training – CrossFit Warm-up Warm-up (No Measure) 20-16-12-8 Deadlifts (Barbell) Toy Soldiers Windmills Skill Work Skill: Pistol 6 min to work on Pistols Coaches Choice Metcon Metcon (Time) Partner Wod 6 rounds of 200 m run P1/P2 hold …
Read MoreDa Factory Training – Strength Training Metcon (No Measure) 3 Sets of: 100m – 2 Arm KB OH Carry (35/26) 20 Steps – 2 Arm KB Front Rack Walking Lunge Single Leg Wall Sit 30 sec each leg Metcon (No …
Read MoreDa Factory Training – CrossFit Warm-up DYNAMIC Weightlifting Back Squat Every 2min 6 reps adding weight 8 min ( 4rounds) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 6 min 15 Box jumps over 20 Db front squats 50/35Rest …
Read MoreDa Factory Training – Strength Training Muscle Clean + Strict Press + Close Grip OHS + Squat Jerk (3 x (2+2+2+2)) *in between sets, do 20 jump to lands in split position without weight. Practice correct footwork. Pause Clean Deadlift …
Read MoreDa Factory Training – CrossFit Warm-up AMRAP in 5 Min 10 Shoulder Taps 10 Mountain Climbers 10 Reverse Lunges (1-2) 2 Inch Worms Conditioning Metcon (Time) 2 rounds of 800m Run Rest 45 sec in between Metcon Metcon (Time) 4 …
Read MoreDa Factory Training – Strength Training Strict Muscle Snatch + Tall Snatch + Sotts Press 3 x (3+3+3) *In between sets, do crossover symmetry and/or banded pull apart Slow Snatch Deadlift + Hang Snatch 5 x (1+3) Power Clean + …
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