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Author Archives: dafactoryadmin

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Tuesday 03/14/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) Tabata of DUBs/Singles Row/Bike Metcon Metcon (Time) 21-15-9 Ground to Overhead Calorie Rows Toes to Bar RTG = 155/115 Rx = 135/95 Sc = 105/75 Metcon (Time) 30-20-10 Burpee Over the …

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Monday 03/13/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) AMRAP in 5 min 8 Kettlebell Russian swings 10 Butterfly sit-ups 8 Superman extensions Metcon Metcon (Weight) EMOM for 14 minutes ODD: 5 Goblet squats – 2.0/1.5lbs EVEN: 2 Wall walks …

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Saturday 03/11/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups …

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Friday 03/10/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Skill Work Ring Muscle Ups Metcon Metcon (Time) Partner WOD Buy in: 150 Calories Then, 800 m run (400 m relay) 50 deadlfits 30 front squats 50 deadlifts 800 m run …

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Thursday 03/09/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 4 Rounds of Bergener Warm-Up Skill Work Metcon (No Measure) EMOM for 6 minutes 2 Snatches RTG = 135/95 Rx = 115/75 Sc = 95/45 Metcon Metcon (Time) 30-20-10 Power snatches …

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Wednesday 03/08/2017

Da Factory Training – CrossFit Warm-up Dynamic (No Measure) Metcon Metcon (3 Rounds for reps) Fight Gone Bad: 3 Rounds 1min Wallballs 1minĀ  Sumo deadlift high-pulls – 75/55lbs 1minĀ  Jumps 1min Presses – 75/55lbs 1min Calorie rows 1min Rest Skill …

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POWER 03/07/2017

Da Factory Training – Yoga Weightlifting Back Squat (4×5) 80% of 1RM Front Squats (3×5) 80% of 1RM 1: Superset (3×8) Bulgarian Split Squat Goblet Squat 2: Superset (3×10) Box Step-Ups Toes to Bar

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Tuesday 03/07/2017

Da Factory Training – CrossFit Warm-up 2 Rounds (No Measure) 50 russian kb swings 30 meter walking lunges or 30 air squats Metcon EMOM for 10minutes Odd: 8 Calories Even: 30 DUBs or 60 singles Metcon (AMRAP – Rounds and …

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Monday 03/06/2017

Da Factory Training – CrossFit Warm-up Warm-up (No Measure) 4 Rounds of Bergener Routine Skill Work Snatch Complex (1-1-1) Power snatch Hang squat snatch Low hang squat snatch Metcon Metcon (Time) 21-15-9 Chest to bar pullups Burpee 400m Run

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Saturday 3/04/2017

Da Factory Training – CrossFit Dynamic (No Measure) Metcon Metcon (No Measure) Open WOD 17.2

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