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Author Archives: dafactoryadmin

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Fit 05/06/19

Da Factory Training – CrossFit Warm-up Weightlifting 2 power clean + 2 front squat + 2 stoh Find a heavy rep Metcon Metcon (Time) Buy in 100 dubs 27 Cal Row 21 burpees box jumps over 15 Power Cleans (165/113) …

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STRENGTH 05/06/19

Da Factory Training – Strength Training Metcon (No Measure) 3 Sets: 10 Alternating DB Snatch (50/35) 10 DB Incline Bench 5 KB Turkish Get Up (each arm) Back Squat 5,4,3,2,1 Snatch Push Press + Snatch Balance + OHS (1+1+1) x …

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Fit 05/04/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) Partner Wod Buy in 60 burpees 10 Rounds of 10 Cal Bike 10 Goblet Squat (70/53) 10 Pull Ups 10 KB Lunges (1-2) (70/53)

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STRENGTH 05/03/19

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 – 05/03/19

Da Factory Training – CrossFit Warm-up Weightlifting Hang Squat Clean 10 min to built to a Heavy Rep Metcon Metcon (Time) 1000m Row 100 KB Swings ( #53/35) 50 BFSU 50 Hang Power Cleans (# 95/63)

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FIT- 05/02/19

Da Factory Training – CrossFit Warm-up Skill Work DUBS Metcon Metcon (Time) 800m Run 10 STOH (#135/93) 30 dubs 400m Run 20 STOH 60 dubs 200m Run 30 STOH 90 dubs

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Fit 05/01/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) TEAMS of 3 Amrap in 25 min 40 DB deadlifts (50/35) 30 wallballs 20 devil thrusters (50/35) 10 rope climbs

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STRENGTH 04/30/19

Da Factory Training – Strength Training Metcon Metcon (No Measure) 2 sets: Bottoms Up KB OH Walking Lunge + Press in lunge x 10 steps Dead Bug Hold x 30 sec Banded Hip Bridges x 10 Crossover Symmetry: I, T, …

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FIT 04/30/19

Da Factory Training – CrossFit Warm-up Weightlifting Snatch 2-2-2-2-2 Touch and go Adding weight Metcon Metcon (Time) 3 rounds of 27 Box Jumps (24/20) 21 T2B 15 Power Snatches (95 / 63) 9 HSPU

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Fit 04/29/19

Da Factory Training – CrossFit Warm-up Weightlifting Back Squat 3-3-3-3-3 Metcon Metcon (Time) 21-15-9-15-21 Clean N Jerk (#115/83) Cal Bike 30 sec Planks Front Squats (#115/83)

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FIT- 04/26/19

Da Factory Training – CrossFit Warm-up Strength Work Bulgarian Split Squat 4 Rounds of 10 reps each leg 8 min cap Good Mornings (from Rack) (8 min Cap ) 3×10 Metcon Metcon (AMRAP – Rounds and Reps) EMOM in 18 …

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FIT- 04/25/19

Da Factory Training – CrossFit Warm-up Weightlifting Deadlift Warm up (5 min Cap) Metcon Metcon (Time) 50 Dubs 15 Vups 50 Dubs 15 HSPU 50 Dubs 15 Ring Dips 30 DEADLIFTS (# 225/173)Rest 1 Min then repeat everything again

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LEAN – 04/24/19

Da Factory Training – LeanMachine Warm-up Warm-up (No Measure) 2 rounds 400 m run 5 cal ski 10 bfsu 5 burpees 20 jumping lunges Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 15 min 3-6-9-12-15… Med ball Clean DB …

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04/24/19

Da Factory Training – CrossFit Warm-up Weightlifting Complex 2 deadlifts + 2 Power cleans+ 2 Front squats + 2 STOH 10 min to find max complex Metcon Metcon (AMRAP – Rounds and Reps) Ascending AMRAP in 20 Min 10-15-20-25-30… Hang …

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FIT – 04/23/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 4 Rounds of : 400 M Run 25 Kb Swings (# 53/35) 15 STOH (# 135/93)

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FIT- 04/22/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP in 30 Min 500m Row 20 Front Rack Lunges (#115/83) 20 Pull Ups 20 Cal Ski 20 Back Squats (# 115/83) 20 Burpees 20 …

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FIT- 04/20/19

Da Factory Training – CrossFit Warm-up Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Squat Cleans ( #185/123) Burpees *250m/200m Row after each set

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FIT – 04/19/19

Da Factory Training – CrossFit Warm-up Weightlifting Shoulder Press Find a 1 rep max in 8 min Metcon Metcon (AMRAP – Rounds and Reps) Amrap in 8min 20 Chest Press (# 95/63) 200m Run Metcon (AMRAP – Rounds and Reps) …

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FIT- 04/18/19

Da Factory Training – CrossFit Warm-up Skill Work 10 Min to work on Skill of your choice Dubs, Rope Climbs, HSPU, ECt… Metcon Metcon (Time) PARTNER WOD 50 Cal Bike 10 Rope Climbs 50 burpees 10 Bar Muscle ups 50 …

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FIT- 04/17/2019

Da Factory Training – CrossFit Warm-up Weightlifting Paused Front Squat 4-4-4-4-4 Adding weight 2 sec pause at the bottom Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 20 min 2 Rounds of DT (#155/103) 2 Rounds of Cindy 50 …

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STRENGTH 04/16/19

Da Factory Training – Strength Training Metcon (No Measure) 3 sets: 10 Single Arm DB Ring Rows (each arm) 10 DB Flies 30 sec Hollow Hold Muscle Snatch 5-4-3 Pause Snatch pause in the bottom for 3 seconds 3,3,2,2,1,1 Back …

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