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Author Archives: dafactoryadmin

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STRENGTH 11/26/18

Da Factory Training – Strength Training Muscle Snatch 5,3,3,1,1,1 In between sets, do crossover symmetry and/or banded pull apart

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FIT 11/26/18

Da Factory Training – CrossFit Warm-up 3 rounds 100m run 10 power clean 10 push jerk Metcon Metcon (Time) TEAMS OF 3 100 Cal BIke 100 Clean n Jerks (165/113) 100 Cal Ski 100 Pull Ups 100 Burpees

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FIT 11/24/18

Da Factory Training – CrossFit Metcon Metcon (Time) TEAMS OF TWO Buy In: 100 cal row Then 10 Rounds of: 15 Power Cleans #95/65 10 Over the bar Burpees Must complete a full round before switching!!

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11/23/18

Da Factory Training – CrossFit Warm-up 2 Rounds of 10 PVC Pass Through 10 PVC Around the World 10 PVC Good Mornings 10 PVC OHS Metcon Metcon (Time) Buy In 50 BFSU 4 Rounds of 10 OHS (115/83) 10 T2B …

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FIT 11/22/18

Da Factory Training – CrossFit Warm-up DYNAMIC Metcon Fight Gone Bad (AMRAP – Reps)

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STRENGTH 11/21/18

Da Factory Training – Strength Training Metcon (No Measure) 3 Sets of: 20 Steps – DB Waiter Walk + Front Rack Walking Lunge Max Effort in 45 sec – DB Bench Press Max Effort in 30 sec – Push ups …

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FIT 11/21/18

Da Factory Training – CrossFit Warm-up DYNAMIC Conditioning Metcon (Calories) TEAMS of 2 AMRAP in 4min CAL BIKE Metcon (Calories) TEAMS of 2 AMRAP in 4min CAL BIKE Metcon Metcon (No Measure) 24 min EMOM Min 1: 10 Thrusters (95/63) …

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STRENGTH 11/20/18

Da Factory Training – Strength Training Muscle Clean + Tall Clean + Squat Jerk + Sotts Press 3 x (3+3+3+3) *in between sets, do 20 jump to lands in split position without weight. Practice correct footwork. Clean Pull + Panda …

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FIT 11/20/18

Da Factory Training – CrossFit Warm-up 2 rounds 20 Jumping Jacks 10 Deadlift 10 Hang Power Clean 10 Push Press Using empty barbell Strength Work Complex1 2 Power Cleans + 2 Hang Power Cleans + 1 STOH 1 Complex EMOM …

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STRENGTH 11/19/18

Da Factory Training – Strength Training Muscle Snatch + Hang Power Snatch + Snatch Strict Press Behind Neck 3 X (3+3+3) In between sets, do crossover symmetry and/or banded pull apart Snatch Pull + Snatch Hight Pull + Snatch 3 …

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FIT 11/19/18

Da Factory Training – CrossFit Warm-up 15-12-10 Shoulder Press (bb) Air Squats SHoulder Taps 2 in Worm Weightlifting Back Squat 5-2-2-1-1 FInd A max Rep in 8min following those numbers Metcon Metcon (Time) 800m Run 15 Push Jerks (135/93) 20 …

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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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STRENGTH 11/16/18

Da 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

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FIT 11/16/18

Da 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 …

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STRENGTH 11/15/18

Da 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 …

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FIT 11/15/18

Da 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 …

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STRENGTH 11/14/18

Da 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 …

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FIT 11/14/18

Da 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 …

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STRENGTH 11/13/18

Da 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 …

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FIT 11/13/18

Da 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 …

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STRENGTH 11/12/18

Da 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 + …

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